Tuesday November 1, 2011

Happy November!  Hope everyone is recovered from the heavy squats and dip/push up combo…that was pretty sassy! Today we take on a versoin of an old North East Regional WOD called AirForce. 

but first down to business…Congrats to Eric Tonn for winning the October Challenge. He rallied his buddies today to take the win!

For the November Challenge let’s prepare for the New Year and work on our goal setting.  So pick a goal that you’d like to achieve by the end of 2011.  Doesn’t have to be specific to CrossFit but maybe CrossFit helps you to get there.  Maybe it’s to drop a dress size, gain 5# of Muscle, increase your Clean and Jerk max, get a muscle up, get a bandless pull up.  The possibilities are endless but really think about it, be realistic and we’ll help you develop a plan to obtain that goal.  Get em up on the whiteboard this week and get started!

WOD

“Tabata Air Force”
20 seconds of work, 10 seconds or rest til you complete…
10 Burpees
20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front Squats
10 Burpees

*Weights for all lifts (95/65)
** Can only work to complete exercises during the 20 seconds ON time. Keep chipping away.

NOTE: Since Chris is out of town I’m going to put the Oly class on hold for this week.  For those interested in the Strength portion, I’ll have a WOD for y’all at the 6:30PM class.  No sign up necessary.