Oct 12
8
Monday at 8:30am! Colin leading the Basics Class in the foreground, Ben leading the CrossFit WOD in the background. We had great attendance for both and the first day of Basics was a big success!
Tuesday’s WOD
Skill:
Double Unders!
2 x 2 min double unders, 1 min rest between
Met-con:
3 rounds for time (22 min cap):
- 500 m row
- 20 box jumps (24/20)
- 50 ft overhead walking lunge (45/25)
- 15 knees-to-elbows
- 50 ft overhead walking lunge
A=25/15, 20/16″
B=regular lunge walk, 20/16 or lower
C=25ft regular lunge walk, 20/16 or lower, leg-ups
Notes and Announcements
- The first day of Basics Classes was a big success! If you’d like to join the Basics Class, it’s never too late. You can join these Beginner classes at any time and stay in these classes for as many weeks as you want. For more information, see the Programs page or contact us for details!
- We’re in the process of fixing our music! Krista has volunteered to help improve our music selection. We’ve been streaming Pandora at the Box for over 2 years now and noticed a little repitition going on. As we move to a better music selection, keep in mind you guys can ALWAYS request artists or stations to help us keep things fresh. Let’s get a little variety up in here!
- We just got word from CrossFit HQ that there are PLENTY of spots left in both the Goal-Setting and Kettlebell Seminars we’re hosting at the beginning of November. For more info, follow the links on the right side of the page. Please help spread the word. Register and reserve your spot ASAP.
800m run, Sumo deadlift high pulls, Overhead squats, 400m run
