Saturday, January 28, 2012

REMINDERS: NO 3PM CLASS TODAY & the final meeting of our Nutrition seminar is today @ 11am. If you want to participate in our next Paleo Challenge you needed to come to one of these meetings. Get ready because the challenge begins, February 1st.

Hey CrossFit Pride family...as we grow and make this amazing community bigger, can I ask a HUGE favor, please? Let's try to take care of our little gym. It is going to be our permanent home so we have to keep it nice and the equipment in it. We are a little gym in a sea of big gyms and you chose this one because we are a school of elite fitness, so please help us clean up (even if it's not your mess) and let's treat the equipment with respect because it is not easy to replace. Thanks everyone for your understanding and cooperation.

WORKOUT OF THE DAY:

8am - Lifting only class

Lift of your choice

3 reps on the minute for 8 minutes @ 80%

8 X 100M Row Sprints - 30 second rest between intervals

200M Lunge

9am - CrossFit class

In teams of 2 complete the following, no partitioning. One works the other rests:

"Murph"

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

10am - Beginner class

10 Rounds of:

200M Run

5 Pull-ups

10 Push-ups

15 Squats

 

Comments

[Melanie]

8AM Lift
Em C Snatch 85#
Sue Snatch 55#
Neal Lift
Rich Lift
Graham Snatch 85#
Dave SQT Clean 175# 78 cal row
Elisha OHS 35# 65 cal row
Cody Lift
Matt W Snatch 135 69 cal row
Wayne Lift
Hank DL 255#

9AM
"PArtner Murph"
Erin/Jim 50:36
Sue/April 40:05
Em C/Lauren 35:37rx
Mel/Amber 41:22rx
Josh/Kaan 44:12
Tony Mike 33:42rx

10AM Beg Class
Glen 30:01
Kat 30:17 w/row
Sophia 35:59
Taylor 36:00
Wendi S 30:24
Karolina 32:43
Connie 31:32
Jamie 28:28
Josh S 27:00
Branda 24:56 1/2 Murph
Aimee Lift PWR CLN 85/65
Jen Lift PWR CLN 85/65
RAshell Lift 50# PWR CLN
Robert 30:20

[Sue]

Yes Branda! Aimee's Nutrition class is still today at 11am! Hope to see you there!

[Branda]

Is the Saturday Paleo Class still on for 11am?