Friday November 18, 2011

Lots of announcements today. First off, there will be NO SATURDAY CLASS! Come out to MBS CrossFit (www.mbscrossfit.com) to check out the Turkey Challenge.  Good luck to all those competing, here is a list of the MHCF athletes and their times:

Kris Mccuiston 8:38 / 10:25 / 2:58
Dave Kaplan 8:54 / 10:25 / 3:58
Shara Scrabis 8:55 / 10:24 / 3:22
Joedy Hulings 9:20 / 10:40 / 3:46
Jamie Chrzanowski and Patti Gonzolez on Team Maximized Living 12:30 / 5:50

We will have a Sunday Open Gym. Time will be announced Saturday afternoon.

Next Week Schedule: Monday, Tuesday and Wednesday will be all normal class times.  Thursday, Friday and Saturday we will do a 10AM class only on those days.

Interested in competing in a Olympic Weight Lifting Competition? Sign up for Alpine CrossFit’s Oly Competition. It will be a casual atmosphere intended to get peoples feet wet in Oly lifting competitions. No singlets required but I heard Dan C and Chris Scrabis are looking into them 🙂 http://alpinecrossfit.com/?page_id=2267

If you sign up, be sure to check out (and sign up for) the Oly class at MHCF Tuesday and Thursday nights.

Okay I know you’ve all been waiting for the WOD 🙂

WOD

Strength:
Shoulder Press – 3 Rounds of 7 speed reps, increasing weight each round.

Then…
400m Run with Plate (45/25)
21-15-9
Burpees
Pullups
400m Run with Plate (45/25)