Tuesday August 7, 2012

HAPPY BIRTHDAY DAVE HODGES!!!! Dave has a special birthday WOD he programmed so if you’re in class with him you can give it a shot 🙂

Reminder: Still some spots open in the Castle Rock Battle at the Rock competition on Sept 15h if you guys are interested. It’ll be a great comp! http://crossfitcr.com/?page_id=8989

Call for Judges….the Warrior CrossFit Comp is Aug 18th up in Loveland, hosted by Robby Zehner at Alpine CrossFit.  They are looking for a few more judges to help out…Shara and Shannon have already volunteered and we have 3 guys competing so it’ll be a blast!  Previous judging experience required and a Level 1 Cert is recommended.  Please email Robby if you are interested….I heard there’s a gas card and free food for the judges 🙂 – AlpineCrossFit@Gmail.com

Strength: 5-5-3-3 Back Squat, pause 2 seconds at the bottom, increase weight each set

 WOD
25 Pull Ups
15 Axle Bar Deadlifts (180/120) *no mixed grip, palms facing in
5 Wall Walks
1 Mile Run
5 Wall Walks
15 Axle Bar Deadlifts
25 Pull Ups

Cool Down:
12-9-6
Back Extensions
50’ Farmer Carry (60/45)

*This WOD will be a grip killer so please be aware on the last round of pull ups. Also remember the black fat bar is 25# and the blue are 20# so please pay attention when loading the bar.