20 minutes to find your Thruster 3RM
Met-con (5 min cap):
- 40 double unders
- 30 box jumps (24/20″)
- 20 burpees
A=Jump touches, B=JTs & 20/16″, C=JTs or singles & 16/12″ or less
The CrossFitter of the Month for August was…….CJ Franks! Big surprise there! CJ has now won our CrossFitter of the Month Personal Record race 4 months in a row! She blew away the competition this past month. It wasn’t even close. Who’s going to step up to challenge her this September?!
Remember, attendance and personal records are two important categories in the Fall Challenge. Make it in as much as you can, log your workouts in BTWB, and look up the workouts in BTWB before you do them to see if you’ve done it before. If you have and you improve compared to the last time, with either a better score or more difficult scaling (i.e. more weight, less bands, etc.), you just set a PR! Before you leave make sure you mark PR! next to your name on the main whiteboard. This is how we track PRs. Using the whiteboard photos, not BTWB. Don’t forget to mark your PR before you leave. If you do forget, shoot Zach an email (email@example.com) to make sure you get credit.
Parents! We’ve received some feedback from other members. Please make sure your children stay inside the kids area while the class is in progress. Sometimes the kiddos escape and run across the gym. For obvious safety reasons, this cannot happen. It also disrupts the workout of other members. Please help us by keeping your children inside the kids area. (There’s a lock on the door we can use if you need it.)
This Saturday is the Warrior Dash! The box will be open for regular Saturday sessions, but a big group of us will be up north to take on the 5k mud run and obstacle course. We’re running in the 12:00pm heat. Please organize carpooling via Intense Friends in Facebook. If you need a ride, please let us know. We’ll get you one!