Oct 26 2012 - MTM CrossFit

Oct 26 2012

Oct 26 2012

Welcome to the end of the week. First, a few house keeping items:

– Free Saturday Class tmw at 11AM. The more the merrier
– Halloween Costume WOD next Wednesday. Best costume gets an awesome(!) prize.
– 21 day Paleo Challenge starts Nov 1st. Pre-empt the holiday weight gain.
Beginner’s Classes start Nov 5th at 7AM or 7:30PM. Tell your friends. A reservation is required (I know, we’re all fancy now).
– New schudule, rates, and programming will all go live Nov 5th.

Finally, have you been missing us on Facebook? Read Dangerous Minds – Facebook: I Want My Friends Back

Facebook acknowledged it as recently as last week: messages now reach, on average, just 15 percent of an account’s fans. In a wonderful coincidence, Facebook has rolled out a solution for this problem: Pay them for better access.

As their advertising head, Gokul Rajaram, explained, if you want to speak to the other 80 to 85 percent of people who signed up to hear from you, “sponsoring posts is important.”

So, since MTM won’t be paying $200/post to make sure a post with yesterday’s results reaches ALL 316 fans of our page, make it a habit to check the fan page http://www.facebook.com/mtmcrossfit directly to see what’s going on. Also, I hear rumors there’s a secret group? Ask around during a class and maybe someone will invite you into the fray.

WOD
Partner Open 12.2
MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Alternate Scaled weights: 35-45-55-65 for Women, Guys are welcome to scale down to the Women’s RX’d weights.
Teams of 2 will split the reps evenly. Furthermore, if you do a set of 5 reps your partner must do 5 reps before you continue. After each set of 30 you will add weight as needed to the bar, yes it will get a little messy.

There are no comments yet, but you can be the first



Comments are closed.