Once again, we will only be holding workouts at 9 and 10 am on Monday. Come in, work out, and enjoy the day!
The September challenge will have a $10 buy-in. The challenge is: As many rope climbs as possible: start 9/8/2010, end 9/30/2010. We will put a piece of tape 15’ on the rope, and you must touch for the climb to count. Women may scale: 3 body pulls to 1 rope climb BUT, to win, you must complete AT LEAST 1 COMPLETE ROPE CLIMB. All climbs must be witnessed by a coach. You may do your climbs any time you like, as long as you are not interfering with an ongoing workout. Good luck!
We hope to be in the new location in 2 weeks. We will enhance the schedule, adding a couple of specific classes a week, such as: Foundations (for beginners), Level 2 (for advanced/RX athetes), Kettlebells, etc. For example, I would like to setup at Level 2 class at noon in the middle of the week. In this class, there would be little instruction (unless it’s muscleups or doubleunders), but a lot of lifting, sweating and maybe swearing. A Foundations class would focus on the basics: the 9 Foundational Movements, basic gymnastics, pullups drills, etc.
We’re still working on this, but please provide your thoughts on the stuff you’d like to see.
We have had a ton of interest in Krav Maga. Krav will be included in your CF membership, and we’ll probably start with 3 classes a week. If you can handle doing a Krav Class then walk over to Crossfit and do a WOD, you should be wearing a cape.
Strength
5 Sets
Hang Power Clean, Power Clean, Power Clean + Push Jerk
Metcon
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Great Job to those who came out this morning! Enjoy Your LABOR Day:)
Michelle 7:49 RX
Josie 8:09 RX
Justin 9:36 RX
Jeff 12:04 RX
Gloria 8:19
Anita 12:30 RX
Terry 8:00
Amiee 8:23
Trisha 9:46
Alison 9:35 RX
Brian 6:14 RX
Chris 11:16 RX
Jim 9:35 RX
Tim 9:55 RX
Josh 15:48 RX
