101118 – Thursday

-Food Logs are DUE FRIDAY!!!! Turn them in at the Front Desk today, capsule Friday, visit this or Saturday. This is a big part of the nutritional challenge, see and the best way to get ongoing feedback of how well you are doing and which areas you can improve.

-Morning classes are GROWING! This is awesome. We have a great group Wednesday morning getting after it, a bunch of the gym firebreathers (and one from the OC) got up, joined our early morning firebreathers, and crushed the WOD. It was such a good time, that we’re going to do that 1x every month at the 6:15am class. I don’t have a name for it yet..maybe you all can help me name it. 1x per month, maybe on a Wednesday, join the early crew for an impromptu morning Throwdown! Sounds like fun! Now, we just need to name it…Post names to comments.

Awesome Day! Fun classes every hour…’fun’ workouts, community support, and being goal oriented helps make working out easy during the tough times of the year!

Pretty much there…big thanks again to Carly & Susan! Absolutely incredible!!

Wednesday’s WOD’s

All Levels CrossFit:

Perform Ax4

A1. Only 6 breathes per set. Focus on breath control & efficient technique.

4x Power Clean, 4x Push Jerk, 6x Thruster. Touch & Go.

A2. L-Sit: 30 Seconds Cumulative (Rings, KB’s, Parralletes, whatever is most challenging)

B. 21-15-9

Single Arm DB Thruster Left Arm (50/30)

Single Arm DB Thruster Right Arm (50/30

Chest to Bar Pull Ups

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minutes, 1 Round every minute, on the minute.

5x Push Press

7x Sit Ups

9x Squats