2-3-14 Foundations Start Tomorrow Night at the North Gym

Just a reminder that our next foundations class starts tomorrow night at 7 pm at the North location.  Be sure and pick-up a gift card for your friends so that they can take this 3 week course for just $20!  Classes are on Monday, Tuesday and Thursday nights at 7 pm during the three weeks.

11.2 15 min AMRAP 9 Deadlift (155#/115#) 12 Hand Release Pushup 15 Box Jump (24″/20″)

Also a reminder that we will be having our grand opening at the new south location this coming Saturday Jan 8th!! We will NOT be holding a WOD at the North gym on the 8th, so make plans to come out to our South Gym.  Following the WOD, we will be having a paleo cooking discussion and food sampling at 9:00 am that everyone is welcome to stay for and attend.

CROSSFIT ENDURANCE

For those looking for a little extra endurance work I will start posting a few ideas for rowing workouts that you can do throughout the week. a) Repeat 250m, recover :60s until form/pace deteriorates (all repeats should remain within a 3 second window) – for rounds

b) 5 k Time Trial (ie this should be as fast a possible and be treated like a test.)

c) 30 sec on 30 sec rest until form/pace deteriorates (all intervals should remain within a 15m per interval window) – for distance

SCHEDULE Just a quick review of our Schedule for those who will be joining our box this week. (And most importantly WELCOME) The schedule is the same at both locations unless otherwise specified.

CROSSFIT CLASSES 5:15 am (M-F), 6:15 am(M-F), 7:00 am (M-F), 9:00 am (M-F), 12:00pm (M,Tu,Th), 4:15pm (M-F), 5:15pm (M-F), 6:00pm (North M-Th), 6:15 pm (South M-Th)

STRENGTH MONDAY North Gym 5am, 6am, 7am, 9am TUESDAY North Gym 4:15 pm, 5:15pm WEDNESDAY North Gym 5am, 6am, 7am, 9am THURSDAY South Gym 4:15 pm, 5:15 pm

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