Monday October 21, 2013

Well our "official" Re-Grand Opening is this upcoming Saturday, October 26th from 2pm-5pm. We will be running three different workouts throughout the day.  Originally, we were going to hold the WODs every 30 minutes, but for people to partake in all 3 they would have to give up 2 hours out of their day to allow for warmup and etc... Instead we are running WODs ever 20 minutes, that way you only have to give up an hour out of your day.  They are still titled Workout A, Workout B (Grace), and Workout C.  Workouts A and B are time based WODs, so that we can keep to the schedule.  What this change means is that to complete all 3 workouts you simply need to start workout A at 2pm, 3pm, or 4pm.  So make sure you get there with plenty of time to stretch before the start of the WOD.  Also, if you can send me an email with what time you plan on arriving to start the 3 WOD event (justin@crossfitwarrenton.com)  That way we can make sure the groups are pretty even, allowing for optimum space usage.  Workouts A and B shall be posted Friday evening, with B being the Barbells for Boobs WOD of Grace.  If you look at the time Grace will be started at 2:20, 3:20, and 4:20pm.  Hope this makes sense, if it doesn't shoot me an email or ask one of the trainers.

ATTENTION: To make the schedule more consistent. We have decided to dedicate Mondays/Wednesday 7pm class to Weightlifting/Open Gym. The coaches will be working on their own movements during this class, but we wanted to open it up for everyone else to come work on movements they'd like to improve on as well. Feel free to come and work on stuff during this class, but it's not going to be an "eyes on you" class.

Also, don't forget about the 11:30am class that we have added on Mondays/Friday, as well! And the ONLY morning class that has changed is that we will no longer be holding a 5:15am class on WEDNESDAYS. That is the only change. All other classes remain the same thankful to our AWESOME group of coaches.

If anyone is willing to write up a testimonial of your experience here at CrossFit Warrenton, could you please send it to crystal@crossfitwarrenton.com  Whether it be 3 words or 3 pages, anything would be appreciated.  The ones we currently have are VERY outdated, so if you get a free moment in the next couple of days, could you please send to me?  Thanks so much!  Looking forward to starting a fresh week with you all!

IMG_7005

Skill/Strength

5e Sotts Press

5e Landmine: Lat. DL into Press (add weight to moving end)

20 Back Ext

3 rounds

WOD

5 Power Snatch (95/65)

10 HR Pushups

5 Thrusters (95/65)

10 Burpees

5 rounds for time

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