Thursday 11.17.11

Dean and Jeff F. workin' hard at workin' out and makin' those bars look light.

More info on our December 2nd Holiday Stroll WOD-a-THON:

The sign-up sheet for half-hour slots is now up on the front bulletin board at the box. Sign up for one or more time slots and help us explain to visitors what CrossFit is all about. During each half-hour time slot, 15 minutes will be spent warming up and greeting visitors. The next 15 minutes will be spent completing an AMRAP that incorporates some common movements that pop up in our WODs each week. The goal is to have folks working out the duration of the stroll (5:30-8:30 PM). Feel free to hang out before and after your time slot and to bring friends and family. We will be offering discounted memberships to anyone new that signs up the night of our WOD-a-THON. Anyone new that signs up will also be entered into a drawing for a FREE second month. Spread the word!

Reminder: We WILL be open the week of Thanksgiving, including Thanksgiving Day. See our modified class schedule on our "Calendar" page for class times on Thanksgiving Day and the day after.

Today we're working our back squat. No need to worry about wrist positioning on this movement - your back is supporting the bar. As with the front squat, we're keeping our weight in our heels and our core muscles engaged throughout the entire movement. Our WOD is a partner WOD, so buddy up and help each other to the finish line!

Strength Work:

1 RM back squat, then 

1 back squat every 10 seconds at 55% 1 RM for a total of 20 reps.

Partner WOD:

1500 m row while partner holds "up" pushup position

75 pullups

100 goblet squats (1.5 pood)

75 SBGUs