Monday January 9, 2012

Happy Monday. Great Open gym Sunday. Got some PRs which is always great!

MHCF King and Queen of the Gym Competition is coming up on January 22! Check out the link for more details and registration information! /mhcf-kingqueen-of-the-gym/

Another reminder: 30-day Paleo Challenge will be starting Monday, January 16th. We will start measurements Saturday January 14th and during Open Gym on Sunday the 15th.  You’ll have until Wednesday the 18th to get your measurements done and signed up.  More details to come this week!

WOD

3-3-3-1-1-1 Squat Cleans

Then
5 Rounds
10 Thrusters (115/80)
30 Double Unders (100 singles modification)

Some great Muscle Up Progressions, check it out!

Jamie making up last weeks Front Squat WOD. 185#…a PR baby, nice job!

Chris taking a day off from CrossFit to get some Volleyball in. What sports are you playing and how has CrossFit helped?We caught the 303 Volleyball Club 18s Boys Team putting their CrossFit training to good use.