Monday October 1, 2012

Happy October everyone! Fall is definitely in the air. Don’t worry we’ll get a Benchmark running WOD in before the end of the week 🙂

Speaking of October, it’s Breast Cancer Awareness month and in CrossFit that means Barbells 4 Boobs charity time. Please check out the website and consider donating. http://www.barbellsforboobs.org/

We will get the MHCF affiliate registered so you can start fundraising through that site. We’ll get the money from the pink t-shirt sales posted shortly….as soon as everyone picks up their shirts.

Since it’s Barbells for Boobs time, we’ll be doing a Grace Off throughout the month. So we’re doing Grace today and repeating again on Oct 31st to check improvements. See how low you can get your time in 31 days!

New for the competitive group – We created a new page on the site named, drumroll please….Competitors 🙂 This is where we’ll start posting all info regarding the extra training for those looking to take their CrossFit to the next level and participate in local and beyond competitions. /competitors-daily-wod/

Strength – Spend 10 min finding your 1 RM Front Squat

WOD
“Grace”
30 Clean and Jerk for Time (135/95)

-Rest 3 minutes

50 Knees 2 Elbow for time

*Record FS, Grace time and K2E time

Cool Down:
2 Rounds
10 Back Extensions
5 In-N-Outs with Push up and Dip