Cory rocking the hollow rocks! He’s been rehabbing an injured shoulder for several weeks now, customizing the program to avoid any upper body movements. Even with an inury, he’s helped once again prove that you can still CrossFit! Just discuss with your coach how we can go about adjusting the program to suit your needs.

Sunday’s WOD

Technique:

Burgener/Skill Transfer Exercises

Overhead Positioning

Met-con:

“Nancy”

5 rounds for time:

• 400 m run
• 15 overhead squats (95/65)

A=65/45, B=45/35, C=3 rounds

Notes and Announcements

Fall Challengers! There’s only one more week left in September! That means only one more week to make up any Challenge workouts you missed! If you’re not sure, please talk to a coach. This Monday will be another Challenge exercise. If you can’t make it, no worries. This one is easy to make up.

Once September ends, you have to have all your challenge workouts complete and posted on Beyond the Whiteboard. If you haven’t been posting your scores, you better get on it! Go back through the whiteboard photos and look stuff up if you need to post still.

We won’t do these workouts again until December. Between now and then it’s up to you to come in as much as possible and set as many Personal Records as you can. Make sure if you set a PR that you’re writing PR! next to your name before you leave! Attendance and PRs are important parts of the Challenge!

If you have any questions about the Fall Challenge, talk to Andrew or Zach. Shoot us an email!

And congrats to CFI’s Feast Challengers for making it another week! You guys are doing great, keep it up!

Partner Deck of Death!

This entry was posted on 09/22/2012 at 6:30 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Daily Posts by Zach Smith Comments Off