Archive for January, 2012
Monday, January 30th
Core
8 min. Plank
2 min Plank
2 min Right Side
2 min Left Side
2 min Superman
Conditioning
Hand Release Push Ups
21-18-15-12-9-6-3
Box Jumps (AHAP)
3-6-9-12-15-18-21
Friday, January 27th
PRE
Pick your PR
Conditioning
5 Minutes On, 1 Minute off for 3 Rounds
10 Step-Ups (45/45)
10 Hanging Squat Cleans (45/35)
10 Push Press (45/35)
You may not set the bar down until the 1 minute rest is called
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- Melissa got her first kipping pull-up today! Nice WORK!!
No Saturday WOD!
There will be NO Saturday WOD this weekend because we will all be up at Basalt High School becoming Double Under Ninjas!
Thursday, January 26th
Skill Work
25 perfect shoot thru’s
WOD
4 rounds for time:
All movements done with the KB
10 Lunges
20 SDHP
10 Squats
20 Russian KB Swings
Shoes and Sign-ups
A couple of things:
This winter has been a strange one in terms of weather, so instead of a snow covered parking lot, we have a lovely mud pit. On any given day we have over 50 people coming into the gym, and each person tracks in their fair share of mud and dirt. For this reason, we would like to encourage you to have a pair of shoes that you leave at the gym that are “GYM ONLY” shoes. You can keep them in a cubby right next to your WOD BOOK that you never fill out fill out everyday after class. Please try and help us keep the gym clean by having gym shoes and outside shoes! Thanks!
On a completely unrelated topic, we need to discuss (again) signing up for classes. Some of you have been great at it, and others not so much. Please make it a habit to sign-in for class ahead of time, if you are going to attend class. On the flipside of that, we have reached a point where we need you to make a very large effort to “UNSIGN-IN” if you will not be able to make it to class. For example, two weeks ago we saw that we have 15 people signed up for class, so we put two instructors on at 6 AM…imagine our suprise when only 8 PEOPLE showed up for class. We do not want to have PHYSICAL or FINANCIAL penalties for no shows, but if the trend continues we will need to make some changes. So the moral of the story is: SIGN-UP for class, and then SHOW UP FOR CLASS, if you can’t make it please REMOVE yourself from class. If we continue to see a downward trend, we will need to create some “incentives” to get you back on track.
Final Score Sheet
Thanks again to our sponsors, volunteers, and athletes for coming out this past weekend! We couldn’t have done it without all of your support. Here is the final score card:
