Great Job by all on the Goal Setting testing that was done yesterday…we look forward to your improvements in 30 days.
Jan 22nd Goal Setting Seminar at 5:00pm both days. This workshop is completely FREE. We will go over developing S.M.A.R.T. Goals, the steps for turning a desire into a reality, the characteristics of a persistent mind, and much more. Register ahead of time in Zen Planner! Here for the 22nd
New Year Membership Special: All new members that sign up between December 15th-January 31st will receive 1 Month Unlimited CrossFit + Foundations for only $49.00! Sign up with a friend or family member for only $79.00 total! Must sign up together at the same time for Two Person rate. Tell your friends to stop in or email Josh at email@example.com to set up their memberships and Foundations classes!
Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy
February 6th and 7th Nutrition and Movement Seminar Presented by Armand and Sarah McCormick for more info and to register click Here
Rx : 1 OHP emom 6 min @10rpe then 1push press emom 6 min @ 10 rpe. Then, 15 min As Many Rounds As Possible of 100m Row, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (45/72). Refer to 5/14/2013
Gold : 3 OHP emom 6 min @10rpe then 3push press emom 6 min @ 10 rpe. Then, 15 min As Many Rounds As Possible of 100m Row, 10 Box Jump’s (20), and 15 Shoulder to Overhead (35/50)
Silver : 5 OHP emom 6 min @10rpe then 5push press emom 6 min @ 10 rpe. Then, 15 min As Many Rounds As Possible of 100m Row, 5 Box Jump’s (20), and 10 Shoulder to Overhead (15/30)
Endurance : 10min. Cindy
Post WOD : 5 X 10 Russian Twist Heavy