**Oly at noon today w/ Coach Chiu**
We are excited to announce that we will no longer be charging for Oly class. You will however need to sign up because there will only be 10 spaces available for each class. We ask that you commit to at least 5 consecutive classes and this can be done on either day. Class days and times will remain the same every Tuesday 6:30pm and every other Wednesday at noon. Sign up sheets will be posted with Monday’s post.
We have never had a problem discussing this at our box but it’s nice to see the rest of the CF world talking about it! ENJOY!!! FREE THE PEE!!
-I’m always interested to see who will show up on days like today:)-
WARM UP
100 Dubs
10 Inch Worms
100 Jumping Jacks
10 Inch Worms
WOD
“Gallant”
For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups
Scaling options available in class
**40 minute time cap**
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph. (courtesy of crossfit.com)
**OLY CLASS TODAY @6:30PM W/COACH CHIU**
**STRENGTH CLASS TODAY @4:00 W/JASON**
You know you’re on the track to Badass when:
You get pissed at a torn palm because it means you won’t be able to completely destroy yourself for the next few workouts…
You get annoyed more at the fact that you’re a bit dusty than the fact that you have to move a 50lb sandbag back and forth for 20m repeats…
You stare at a bar that weighs more than you, then you pick it up a few times, then you add weight…
You run a mile, do 100 pullups, 200 pushups, 300 squats, and then run another mile, before breakfast…
You acknowledge the fact that the chick next to you who is 5 years older, 30lbs lighter, and way prettier, could handily kick your butt in just about every workout…
You’re not sore after doing twice the amount of work which might have killed you 6 months ago…
You high five the dude or dudette who you know will shortly give you instructions to push yourself until you potentially bleed, puke or pass out (hopefully you rein it in a little before that), then you thank them…
You know you’re on the track to Badass when you keep pushing to find and embrace your potential, to put health in front of sloth, to fight for your wins and cheer for your friends.
And let’s be honest, you know you’re on the track to Badass when you walk into your CrossFit box, and everybody knows your name…
Let one of our journals help you form your Badass self, check em out at www.journalmenu.com
WARM UP
3 Rounds
250 Meter Row
20 Scorpions
20 Ring Rows
20 Squats
20 Toe Touches
STRENGTH
15 Muscle Ups or
15 Bar Muscle ups or
30 Strict Pull Ups + 30 Strict Ring Dips
WOD
OTM for 12 Minutes
5 Deadlifts 225/155
35 Double Unders
(singles 2:1)
That’s our Ashley, 37 weeks pregnant and still going strong. What an amazing example of a strong woman.
WARM UP
Run 800 Meters
Group strength prep
STRENGTH
5 Rounds:
Squat Press to OHS to Squat Press
WOD
5 minute AMRAP
1 minute rest between cycles
Total of 3 cycles:
3 Power Snatch 95/65
6 OHS 95/65
9 Lateral Bar Hops
**OPEN GYM @6:30AM**
**REGULAR CLASS @7:30AM**
WARM UP
Coach’s Choice
WOD
5 Rounds for time:
“Eva”
800 Meter Run
30 KB Swings 70/50
30 Pull Ups
**Scale as needed**
