No Class Friday, 24 Feb. 2012
UPDATE: There is no CrossFit WOD this Friday, 24 February 2012. Feel free to work out on your own by going to www.crossfit.com for a free WOD.
Also, our very own head coach, Dairus Barnes is in a CrossFit competition called Friday Night Lights located at CrossFit Scottsdale. The competition begins at 5pm and is located in CrossFit Scottsdale’s parking lot. Come cheer him on as he will be recieving an international ranking with over 30,000 competitiors world wide. This competition is a local event of the larger CrossFit Games Open.
http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration
http://games.crossfit.com/video/crossfit-games-update-pre-show
Looking forward to seeing y’all in the box soon. 3, 2, 1…GO!
Pre Register for CrossFit Classes on our FREE Scheduler
Hey y’all. As the Crew grows the logistics become more important. So, to aid our coaches in class preperation we ask that you visit our website each week to register and save a spot in each class that you are planning to get your WOD on in. To do that visit the website, click on the Classes and Info, and follow the instructions found on that page. Our class sizes are limited to 10 athletes per class. If a class happens to be full still show up but be prepared to have to shuffle things around to get your WOD on, but, you will still get your WOD. The coaches would rather be prepared for you to come and you not show up than you show up and the Coaches not be prepared. This scheduler has some very cool features that will add to your productivity. When you register for a class you will recieve an email to the address you provide 1 hour before the class as a reminder. This scheduler also has a sync function that will sync it with your other electronic calendars. This will be a great tool for both our athletes and coaches. Looking forward to seeing you in the box. 3, 2, 1 … GO!
WOD – Thursday 9FEB12
“Dirty 30” *start where ever*
30 Hand Release Push Up
30 Pull Ups
30 Hand Stand Push up
30 T2B
30 Ring Dips
30 Mat Jumps, 4’
30 Burpees
WOD – Tuesday 7FEB12
For Time:
1000 m Run
100’ OHWL (45/25)
800 m Run
80 Sit Ups
400 m Run
40 Pull ups
NEW SCHEDULE STARTING NEXT WEEK; 6 FEB 2012!
NOW IS YOUR CHANCE TO MAKE YOUR MEMBERSHIP FEES WORTH EVEN MORE!
Starting Monday, 6 Feb. CrossFit Crew is going to a Monday – Friday schedule. The class times are still the same, 5 pm and 6pm, but we are adding 2 days! For those of you that have been coming religiously M – W – F now its time to step up and give it 5 days! The morning classes are still staying the same, Tuesday and Thursday at 0630. We are very excited to add this new challenge and opportunity to improve your fitness even more. Come and join the fun every day of the week! See you in the box. 3, 2, 1…GO!
WOD – Wednesday 1FEB12
Run 800 m; Rest 3 min
Repeat 3 more times for 4 (four) total 800 m runs.
Record your times.
WOD – Tuesday 31JAN12
Bear Complex for Power Output
AMRAP 5 min:
1 Deadlift
1 Power Clean
1 Front Squat
1 Over Head to back [must lock out]
1 Back Squat
1 Over head to front [must lock out]
* choose your weight.