Friday, August 23, 2013

Warm Up

Arm/Leg Swings x 10

200m Run

15 SPT/15 Good Mornings

3 x 10

Hang Power Clean/Front Squat/Jerk

*Add Warm Up weight each round


5 Sets of:

1 Power Clean + 5 Fronts Squats + 1 Jerk = 1 Set


10 Min AMRAP
10 KB Swings (70/53)
10 Wall Ball 20/14

 FYI  Stronger Faster Heathier Protein CAN be refrigerated. A few of you have asked about it since it says, “do not refrigerate” on the back. Once you get it home and open it doesn’t have to be refrigerated and it is not recommend only because moisture might get into the bag causing the protein to clump up, making drinking a little unpleasant. Refrigerating does not alter the product. I double checked with the company. Since we are in an open building(near a field full of critters), we like to store all edible items in the refrigerator to avoid inviting in bugs and mice. That’s why it’s in the fridge.
Bring a friend day is Wednesday, August 28! Bring a friend with you to any class time for a fun free WOD! Please have your friend create a profile ahead of time online or arrive at least 15 minutes early.We love when you bring friends to visit, but please do not bring friends to regular classes. Bring a Friend Days and the FREE Saturday intro class are a perfect time to bring new friends!

The 9:30 am class is moving to 9:00 am starting THIS Monday, August 26! Be on time!

CrossFit Games athlete, Jenn Jones ,will be visiting us September 4-7! We are excited to have Jenn visit us as both athlete and coach. Look out for her name on the schedule that week and come take a class with the 6th Fittest Woman on Earth!