June 21 2013
Free Class Saturday at 11AM – Great time to come see what CrossFit is like before starting Beginner’s Classes on July 1st!
America’s birthday, on the 4th, is quickly approaching. In addition to the YMCA 2 and 5 Mile races starting at 8AM several of us have been discussing what to do at the gym. Almost certainly there will be a WOD, maybe around 10:30. There will also be an eating contest (Pizza and beer seems to be pulling ahead at the moment) and maybe also a cookout.
If you have ideas or want to informally signup for the eating contest (Ike) please mention something at the gym.
“2012 Regional Team WOD 1”
Running Partner Diane
20 Partner Deadlifts (455/315)
This will be a significantly augmented version of the first 2012 team wod. Obviously we’re adding running to the start and end. This will also be a Partner wod instead of 2 guys and 2 girls, then 2 rounds instead of the peak version. We may very well run into several places where this WOD needs to be changed a little.
Don’t stress about it – if we need to set up separate bars, change the reps, or whatever we’ll do it. Fridays are about fun. HEAVY FUN.
F Squat 2×3(90)2×3(95)2×3(100)
3-P Psnatch 7×1(80)