Tuesday, January 12th, 2016
Great job everyone on the Filthy Fifty (or Dirty Thirty… or even the “Twenty is Plenty”)! It was a lot of volume and contained some challenging movements — you all crushed it! It is amazing to see how greatly your engines have improved — that is one LONG WOD!
RATES GOING UP IN FEBRUARY!
If you have any friends or family interested in checking us out, the time is definitely now. In February our rates are going up to $175 for a month to month commitment and $160 for a six-month commitment (same household rate of $100 will apply for the second member). If you are already a member (and most of you reading this likely are), do not worry. Your rates will STAY THE SAME. This is for new members only. But if someone’s been wanting to try, let them know it will only cost them more if they wait!
PALEO POTLUCK THIS FRIDAY 7:30P
On Friday we will be 10 days into our challenge and we thought it would be fun for people to get over the hump by trying new recipes and sharing ideas. To make that happen we will have a Paleo Pot Luck at the gym directly following the 6:30p class. Bring your favorite dish and come have dinner with your fellow “clean eaters”! As always, family and friends are welcome!
FAMILY CROSSFIT CLASS 10AM!
On Saturday we will be running another FREE CrossFit Family class at 10am. This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
SKILL WOD
10 Ring rows
1 min Weighted plank
4 Rounds
WOD
40 Sit ups
15 Power Snatches
30 Sit ups
15 Power Snatches
20 Sit ups
15 Power Snatches
10 Sit ups
15 Power Snatches
Fitness: 75/55
RX and RX+: 95/65
Is our new member Ryan smiling before sprints?! Love the enthusiasm (unlike OG Pete S.)
