101112 – Friday
- In House Challenge…over 35 people are officially signed up and ready to rock! Those of you that are on the fence…time to put your Herbie Hancock on the dotted line at the front desk! 10am-2pm.
- Paleo BBQ on Saturday. We’ll start BBQ’ing at 11am…so if you want to bring family or friends to the Throwdown they can grill up lunch while they watch you lose yours. BBQ will also be happening after the Throwdown is completed. BYOB.
- Nutritional Challenge is going great! We’re 5 days in everyone should be starting to get a little adjusted to being even more awesome. Remember logbooks are due in 1 week. Keep good track of your meals & WOD’s. Grocery store trip to be scheduled shortly.
All Levels CrossFit
A1. 400 Meter Spring (@ 90% effort). Rest exactly 30 seconds before A2.
A2. 12 Unbroken Burpees AQAP. Rest exactly 30 seconds before A1.
B1. DB or KB Power Snatch x 8 (rest exactly 30 seconds)
B2. 5x Box Jumps touch & go AHAP (rest exactly 30 seconds
B3. Toes to Bar x 8. (Rest exactly 30 seconds)
C. Tabata Sit Ups Low Score.
Post results to comments.
Level 1 CrossFit
Skill: Overhead Squat
WOD: 20 Minute AMRAP
9x Back Extension
100 Meter Run