Monday, April 8, 2013

Some new announcements now that the Open is over.  First off, congratulations to everyone who competed in the Open this year.  We hope you all had a great time and we definitely noticed everyone pushing themselves well beyond what you thought possible.  The great and terrible thing about Crossfit is that there’s always something to work on J.  We’re proud of everyone!  Now for the announcements (please read)…

#1 – The rest of the month of April we will be working on new max lifts.  The strength portion of every Monday and Wednesday for the rest of April will be time for establishing new maxes.  If you miss one of those days try to make up that max out.

#2 – The Brag Board is back!  For those unfamiliar, the whiteboard on left hand side wall closest to the front door will be used to track everyone’s accomplishments.  For example, if you get a new PR on a lift, link your first Double Unders, get your first unassisted pullup, etc, you can write that accomplishment on the whiteboard to share your accomplishments with all classes to see.  So brag about yourselves!!

#3 – Extra competitor training will no longer take place during regular evening class times.  If you want to work on extra skills, please come to the 11-1 times M-F, Sunday open gyms, adhoc Saturday open gyms, and possibly 6:30pm’s during class as space permits.  Please see a coach for extra information as we figure this out if there’s still a demand.

#4 – For the month of May, we have a special treat in store J.  The month will be FILLED with benchmark WODs.  To be specific, every Monday, Wednesday, and Friday throughout May will be a benchmark.  Then, in a few months we will repeat those WODs so everyone has an opportunity to see the progress they have made.  So please take it upon yourselves to write down all your times for these WODs.

Strength: 12 minutes to establish 1RM Shoulder Press

WOD
10-1
Power Snatch (95/65)
Lateral Jumps (2-for-1)

*12 minute cutoff

Cool Down:
100ft Spiderman Lunges
50 Abmat Situps