Thursday September 15, 2011

Sign up for Fight Gone Bad! Email milehighcrossfit@gmail.com with the time you’d like.  If you don’t want to work out feel free to still donate and/or stop by and watch the event!

Hope everyone was able to check out the Friday events from the 2011 CrossFit Games on ESPN2! They will continue showing Saturday’s events next Wednesday night.

We had a GREAT visit to Parker Gymnastics Wednesday evening! JR is a great coach and taught us some great progressions and tips for working handstands, HSPUs, bar and ring muscle ups and forward rolls out of the hand stand.  We’ll post info on the next training session, looking at Wednesday Sept 28th.

**Sign up via email for the Strength and Olympic Lifting class tonight at 6:30 PM.  4 spots remaining!

WOD
“Super Grace”
30 Squat Clean and Jerks (155/105)
* No thrusters, 2 distinct movements please 🙂

For those of you who don’t know all the CrossFit benchmarks, Grace is 30 Clean and Jerks (135/95).  CrossFits all around the world will be doing Grace during the month of October as a fundraiser for Breast Cancer.  In preparation for Grace I’m throwing you guys Super Grace by upping the weight (plus a little squat action!)  If you can not go RX’d, pick a weight that is still heavy and try to move fast through them.  Enjoy 🙂