Thursday, July 31, 2014

Member Appreciation Month coming in August!  Each week (Monday – Sunday starting Aug 4th) we’ll do a drawing for prizes.  The way to get your name in the running is to just show up to class and put your name in the bucket (we’ll provide a place to put all the names, honor system please) so the more you come, the more chances you have to win!  The first weeks prize will be Juli Bauer’s latest Paleo Cookbook “The Paleo Kitchen” (http://www.amazon.com/The-Paleo-Kitchen-Finding-Cooking/dp/1628600101/ref=sr_1_1?ie=UTF8&qid=1406775892&sr=8-1&keywords=the+paleo+kitchen) We’ll announce a new prize each week.  And then at the end of the month we’ll do a drawing (based on attendance the whole month) for a FREE MONTH OF CROSSFIT!!  We will also do a happy hour later in the month so stay tuned 🙂

Skill: 12 Minute cap – Work thru Flight Simulator

Double Unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, sets to be done unbroken

(Mini flight simulator 10-20-30-40-50-40-30-20-10 or Double Under practice)

WOD

12 Minute AMRAP
200 M Run
10 Push Ups
10 Front Squats (115/75)
10 Push Press (115/75)

Cool Down:
400 M Run with Odd Object