Wednesday October 2, 2013

BASICS class tonite, followed by a short 10' WOD to conclude.

OK.  The official grand opening is scheduled for October 26.  It will start at 2pm and end at 5pm.  We are scheduling 3 different workouts that day with Workout A at 2pm and 2:30pm, Workout B (Grace) at 3pm and 3:30pm, and Workout C at 4pm and 4:30pm.  Each workout will be completely different, so "technically" you should be able to stick around and do all 3.  If you do complete all 3 WODs be sure you take the 25th (Friday) and the 28th (Monday) off.  If you do plan to participate email Justin to know which WODs and times you plan to do at justin@crossfitwarrenton.com 

Second, now that we are fully moved into the gym we have the opportunity to add on parts to our program.  So now is the time to voice your suggestions, wants, concerns or issues.  Send them all to Justin again at justin@crossfitwarrenton.com  If you want to see something changed or added now is the time.  

Lastly, with the new gym all squat racks are free to be used for things.  The pullup rigs that double as squat racks are free to use.  We no longer have a nail salon next door, so noise isn't an issue.  There are also more squat racks ready to go in the closet right behind the wall of fame board.  Also, with no nail salon next door you can drop the weights.  Now what I mean by drop the weights is not fully let go of the bar so that it bounces and takes out the person next to you.  Simply keep your hands on it as it falls to the floor, so that you can make sure the people next to you don't get hit by a bouncing bar.

Skill/Strength

Work on the Gymnastic Movements:

Handstand Pushups (progressions on a box, kickups into handstand, negatives, kipping)

Muscle Ups (Transitions on knees, trans. on box, jumping)

WOD

500m Row then;

4 rounds of

20 Ring Pushups

15e Alt. Lunges w/ Plate OH (45/25)

30 Swings (53/35)

finish it off with a 400m Run

for time

(if you know you are going to need alot of time for the WOD, do it immediately after warming up)

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