091227 – Sunday

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Rowing

WOD:

CrossFit Baseline x 2
2 rounds for time
500 meter row
40x Squats
30x Sit ups
20x Push Ups
10x Pull Ups

Post time to comments.

All Levels CrossFit

Skill:
1 mile run test.
WOD:
‘Jackie’
For time.
1000 Meter Row
50 Thrusters (45/33#)
30 Pull Ups
Post times for run and WOD to comments.

Important Schedule Announcement!

The end of the year is here….so that means the beginning of 2010 is pretty much upon us. There will be a few changes to the schedule which we’ll be announcing soon…the first of which is that we’re changing our morning class to better fit everyone’s schedule.
Our Monday/Wednesday/Friday 7am class is now our Monday/Wednesday/Friday 6:30am-7:15am class!

We’ve made this change so you can get in and out and on with your day! The class will run as follows:
Dynamic Warm Up (just like every other class), the skill will be the review and warm up of movements needed for the WOD, then the WOD…and you’re gone!
For many people getting here at 6am means they have to get up pretty early when they have a long day…but 7am gets them out of the gym at 8am, which hits traffic…so BAM…the 6:30-7:15am class was born!

The class will start the first week of 2010 (Monday, January 4). Be sure to mark your calendars and get ready for more awesome CrossFit ‘fun’ this year!