Monday, August 26, 2013

The 9:30 am class time is changing to 9:00 AM starting TODAY! Don’t be late!

DMITRY- The Real Deal

Warm Up

Arm/Leg Swings x 10

200m Run

2 x 10

SPT/Good Mornings/KBS/Wall Ball


Hang Power  Clean: 15 Min to find Max unbroken Triple


15 Min Amrap

3 Power C&J 95/65

3 Thrusters

6 Front Rack Lunges

9 Abmat SU

*SPOILER ALERT! We will be doing “Nicole” on Wednesday, so start taking care of your hands.

Try removing any calluses that do build up using a pumice stone in lukewarm water. Allow the hands to sit in the water for 5-10 minutes first before you start to soften them up.

In between workouts, make sure to also apply a good quality moisturizer, like Aquaphor(sold at the gym), to keep the skin soft and possibly also consider using tape while doing your workouts as well. This can provide a little extra protection for your hands.

DO NOT over Chalk. Too much chalk can dry out the hands causing tearing. A small amount of chalk can be helpful. 

**Please make sure all kids are registered at least 1 hour before kids class begins. If no one is signed up 1 hour before, class will be canceled.

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!

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!