Monday April 2, 2012

Announcements: Starting this week we will be having 4:30PM classes Monday through Friday.  So adding the Tuesday and Thursday 4:30PM to the class schedule line up.

Also, starting this week we will be adding some additional programming for those interested in competing in CrossFit events.  Every 2 weeks we will post a WOD, either a past CrossFit Games WOD or of similar concept. You have those 2 weeks to complete the WOD, you MUST be judged/counted by another member of the gym.  We will also post some additionals skills to concentrate on for the 2 weeks. We will get this info posted tomorrow with the Tuesday WOD. Sorry Foos, one more day 🙂

This week we will also start alternating the Wendler strength training between Oly lifts and traditional strength lifts. 

WOD – Happy Birthday Doug!

5 Rounds, 2 min rest between rounds

1 round of DT (155/105)

3 Rounds of Cindy

                1 round of DT = 12 Deadlifts, 9 Hang Cleans, 6 Push Jerk

                1 round of Cindy = 5 pull ups, 10 Push Ups, 15 Squats

2 Min Rest
*Subtract 8 minutes (your rest time) from your final time for the WOD.

Good luck! I borrowed this WOD from Iceland Annie’s training program.  Should be a fun one 🙂

5:30 am class – lovin’ this WOD!