Thursday 10.03.12

To register for or donate to our fundraiser competition on Saturday, Oct. 26th, you can reach our 2nd Barbells for Boobs Event Page by clicking on the banner at the top of this post.

Frank. The. Tank.

Reminder

Monthly CrossFit fees were due on the 1st.

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Breast Cancer Awareness Month

Fact of the Day

Except for skin cancer, breast cancer is the most common type of cancer among women in the United States. Breast cancer accounts for 1 out of every 3 cancer diagnoses in women in the U.S.

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For those not joining us on the bus to Peoria for Festivus, but looking for something active and fun for the whole family to do, there is a Mudder Fudder 4-mile challenge happening at the Conesville Rodeo Grounds. Registration is from 7 to 11 AM on Saturday, Oct. 19th. At 10 AM the Kids' 10 and Under 1/2 mile obstacle race begins with the 11 and Older Race starting at 12 PM. 

Registration fees are:

8 & Under: Free

9-14: $15

15-18: $25

19 & Up: $35

Free mud, camping, and showers!

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We have two untimed components to today's WOD. First is some time with the Craig Special. This movement starts from the hang position (the bar is HANGING at your waist). Clean the bar to your shoulders, catching the bar in a deep, deep squat. Stand, then complete a front squat. In effect, you are completing 2 deep as shit squats with each rep.

Then it's onto a pullup/pushup pyramid. Try to use as little band assistance as possible. And as always, a pyramid rep scheme means you work your way up to a maximum number of reps -- in this case 6 -- then work your way back down to 1. In effect, you are making a peak with your rep numbers, like a pyramid.

WOD

9 Rounds

2 Craig Special (= 1 hang squat clean + 1 front squat; increase weight each round)

10 toes-to-bar

band stretch

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1-2-3-4-5-6-5-4-3-2-1 pullups

3-6-9-12-15-18-15-12-9-3 pushups