Tuesday 11.22.11

I forgot to put this up at Halloween. Advice from Stacey's daughter!

Reminder: If you haven't already, please sign-up for a half-hour time slot during our Holiday Stroll open house on Friday, December 2. Email us your preferred time or sign up on the front bulletin board. This is a fun and festive event, which we hope will jump start New Year's resolutions for friends, family, and holiday strollers.

We are open on Thanksgiving Day and on Black Friday. Jacob will be running classes at 9 and 10 AM on Turkey Day. On Friday, there will be class at 8 AM and 9 AM, and open gym from 10 AM to 12 PM. Sarah will be in Philly and wishes you all a happy holiday! She'll be back with stories from a foreign CrossFit experience...

Today, we're working on loving that little piece of plastic known as a jump rope during our skill session. During the WOD, we're working on familiarity with the barbell, and our upper and lower body strength. As always, each WOD is meant to increase our strength, agility, and stamina. Each of these help us lift groceries or kids, move furniture, or get out of an unexpected jam.

WOD

Skill: Doubleunder

7 Rounds for Time:

1 Barbell complex*

7 deadlift

7 KB crawls

7 ring pushups

*1 barbell complex = 6 deadlift + 6 rows + 6 hang cleans + 6 front squat + 6 push press + 6 back squat + 6 pushups