CrossFit Revelation

9/3/10

-Please have your membership dues in today.

-The Gym will be closed on Saturday and Sunday.  There will be a reduced schedule for Monday that I will post on Sunday along with the write up from the Sat. throwdown.

-If you are competing on Saturday, you can still come to the gym today.  All you will do is your joint mobility, warm ups, and go through rolling and more mobility work.  Also any questions you have about Saturday now would be the time to ask them.

I do not know the time line yet for Saturday, but I do know everything starts at 10 am.  We will meet at the gym at 9:15 am and head up together.  If you have  particular jump rope you want make sure you mark it.

Warm Up

Part A:

Box Squat

10×2 @55% 1RM

Part B:

Deadlift

10×2@55% 1RM

Part C:

If it is not raining

Teams of 2

Complete

4 Sled Drags w/ average body weight of team members

200 Walking Lunges

2 Laps around building pulling sled w/ 1/2 average body weight of team members

If it is raining

As a team of 2 complete

200 band pulls

100 wall balls

50 burpee tuck jumps

7/23/10

Forbes Magazine recognizing the growth of CrossFit

What do you guys think of CrossFit becoming more commercialized? A good thing or a bad thing? Post your thoughts to the comments section.

Warm Up

Part A: Box Squat

10×2 @ 60% 1RM

Part B: Speed Deadlifts

10×2 @  60% 1RM

Part C:

5 x Timed Sled Sprints w/ 130# 105 #

Part D:

10 Ground to Should w/ stone or keg

30 Burpees