Monday October 29, 2012

Lots of good stuff this week. Big benchmark today and then the 1 month repeat of Grace on Wednesday.  There will be running tomorrow so dress accordingly for those in the early AM or late PM classes. 

A HUGE Happy Birthday to Dave Kaplan (Sunday) and Joedy Hulings (today!). You guys are awesome and adore your costumes 🙂

Speaking of the Halloween party…here’s some photos on Facebook: http://www.facebook.com/media/set/?set=a.449978998371054.89817.132523330116624&type=1

Here’s some highlights:
Little Vader…most adorable costume!!

Jordan’s G.I. Joe figure certainly was a contender for Best Costume. We’ll miss ya Jordan! (He’s moving back to Minnesota)and finally…the WOD

Skill: Snatch 7X1 3-Position-Snatch (hi-hang, hang, full…all with squats) – rest 60 sec.

WOD

“FRAN”

21-15-9
Thrusters (95/65)
Pull Ups

*10 Minute Cap….please scale accordingly. To encourage everyone to hit the 10 minute cut off we’re imposing a 3 burpee penalty for every rep you don’t get through in the 10 minute cap. Scale if you have to but push hard either way. This is a WOD you just give it your all and rest when you’re done!

Cool Down:
2 Rounds
15 GHD Sit Ups
50’ Walking Lunges