Monday, January 11th 2016
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 THIS FEBRUARY!
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!
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking lunges
50 Knees to elbows
50 Push press
50 Hip extensions
50 Wall ball shots
50 Double unders
Fitness “Dirty Thirty”: 30 Reps of each. Box 20/18 Ball 14/10, Kettlebell 35/26 Bar 45/35, Knees to waist, 100 singles
RX: 24/20 (20/14) (53/35) (45/35)
Kyle rocking some overheat squats with some solid form — great depth and heels flat on the ground!