Thursday, January 7th, 2016
A TASTE OF THE CROSSFIT GAMES
Today’s workout is super challenging and is in fact borrowed from the 2011 and 2013 CrossFit Games regionals workout. The RX+ version of the workout is supremely challenging and that is why scaling is so crucial to getting the most out of this fitness program. We all can experience that workout safely like those great athletes but we need taylor the workout to our current fitness levels.
In the mid-atlantic 2013 regionals the top female score was 3:22 by Michelle Crawford and the top male score was Thomas Horton with a 3:55!
KIDS AND FAMILY CLASSES STARTING!
For those of you with kids (or for those who have friends with kids), we have TWO amazing opportunities to engage the younger set:
CROSSFIT FAMILY: THIS Saturday (January 9th) and next Saturday (January 16th) we will be holding CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
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!
STRENGTH WOD
8 Bentover Barbell Row (overhand grip)
8 Ring Rows
8 Banded pull aparts (palms facing down and palms facing up)
4 Rounds
WOD
21-15-9
Deadlift
Box Jumps
Fitness: 185/125
RX: 275/165
RX+: 315/225
