Wednesday September 12, 2012

Big weekend coming up! We have 2 women’s teams competing in the Girls Gone RX team competition to support the Barbells for Boobs charity.  There are over 100 womens teams competing in this exciting event up in Thornton on Saturday. If you’re in the area check it out! www.crossfiteminence.com

Also we have a lot of members competing in the Battle at the Rock competition at CrossFit Castle Rock this Saturday. http://www.crossfitcastlerock.com/

Wish everyone luck and we’ll keep y’all updated on the WODs and when heat times are.

Also starting Monday Sept 17^th registration for the CrossFit MBS Turkey Challenge open up.  There are individual and team events and an RX and modified division. Check it out and consider registering!  This event will fill up fast…it’s the weekend before Thanksgiving. www.mbscrossfit.com

One last announcement…We recently hung a rack of hooks on the wall where the pullup and mobility bands can be stored.  Please help keep the gym clean by putting up the bands after you use them. Thank you! Also please take advantage of the many Mobility posters we’ve hung around the gym.  Try to find an extra 5 or 10 minutes before or after class (or at home even!) to get some extra mobility work in.

Okay seriously last announcement…..Pink T-Shirts are IN! woo hoo! Check with a Coach at the gym.

Mobility: 10 minutes your choice (hips, shoulders, ankles, wrists) check out the Mobility Posters!
Skill Work: 3×5 – light weight sotts press

WOD

20 minutes to establish 1RM OHS

Then…

8 Rounds for Reps (Tabata style)
20sec Hang Power Cleans (115/80)
10sec Rest
20sec Push Press (115/80)
10sec Rest

Cool Down:
Row 750m (relaxed pace)