January 1st 2016

 HAPPY NEW YEAR!

NOTE: Today is the last day of our modified schedule.  The only class will be NOON today!

Now that 2016 is a wrap we are excited to tackle some exciting things (see yesterday’s post for the reflective blog entry!). We are looking to add more speciality classes and clinics, provide more nutritional support to our members (not just our January elimination challenge), expand our kid coverage, start a CF kids program and restart our CrossFit family program (among other things)!

Starting next week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p.  So our sitter schedule will now be:

Mondays 9:30am

Tuesday 9:30am

Wednesday 5:30pm

Thursday 9:30am

Saturday 9:00am

BABES AND BARBELLS AND BRUNCH

And remember, the ladies only workout and potluck is this Sunday!  At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!). 

So, ladies, get ready…  

“GIRLS ON GIRLS”

PARTNER WOD

(performed in teams of two with a running clock)

“Jackie”

2 minutes of rest

“Annie”

2 minutes of rest

“Grace”

100 Burpees

(the burpees can be performed throughout the WOD but NOT during the rest periods)

 

 

 PARTNER WOD

1 minute at each station for 10 minutes (one person works one person rests)

1 minute Shuttle Sprint (run down to one side of the gym and back = 1 Rep)

1 minute Burpees

(10 minutes)

Rest 3 minutes

2 minutes at each station for 12 minutes  (one person works one person rests)

2 minutes Row for Cals

2 minutes KB Swings

(12 minutes)

Fitness: 35/26

RX: 53/35

RX+: 70/53

Score each separately.  1 Rep for every shuttle sprint and every burpee. 1 Rep for every cal and every Kb Swing. 

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