I hope every one had an amazing Thanksgiving break. Lets work hard for the month of December. We will have our final weigh in right before Christmas break for our fitness challenge. Everyone is doing amazing, we just really need to focus on what we are eating. http://www.youtube.com/watch?v=q0Elx93duAA. Great video to watch. We want to add some mobility into our warm up.
30 secs of squats
30 secs of burpees
30 secs of Double Unders or Tuck Jumps
30 secs of dips on box.
1 mins rest.
Run a 5k.
This would be a fun one to get the kids involved. Tuck jumps are jumping bringing the knees to chest,while wrapping arms around knees.
Hope everyone had an awesome Thanksgiving. Now lets get back to work and burn off some pie.
Enjoy your Thanksgiving Holiday. Remember to make good choices as your serving your plate. And find something active to do while the food is cooking, maybe a turkey bowl, a hike or play in the back yard with the kids.
I will post a workout Friday that can be done at home.
Remember this week. We will be open M-W, Wednesday night 8:30 pm -Saturday we will be closed due to Thanksgiving. We will still post workouts that can be done at home for anyone interested.
Also please note the changes to schedule.
10 rounds for time.
Weighted lunges 20
Turkish get ups 10 each arm
Vertical Jumps 10.
There will be a few changes to the Schedule so please make note. Tues and Thursday 5:30 pm classes will no longer be held. as well as Friday 8:30 pm. Teen classes will now be held Tueday and Thursday at 5:45.
We are also adding a weekly Basic Movement Class, Tuesdays at 7:30pm. This class has a cost of 25 dollars each time you choose to attend it. I recommend everyone attend at least once. We spend 1 hour on different movements and really perfect your form. You will need to sign up for this class in advance, so there will be a sign up at the gym.
When there is more interest we will bring back a Tuesday and Thursday evening class, but for now Monday Wednesday and Friday are still on.
3 Rounds for time
10 Handstand Push ups
17 Squat Snatch 75/45
11 Chest to bar Pullups
So this week we want you to post recipes that are paleo or zone friendly. I hope every one is still trying to improve there eating every day. Do it for your self because you deserve it.
Friday 6:30 class is cancelled this week, but 8:30 is still on.
Keep bringing in those friends they get a week free to try it out.
1 min at each station for 3 rounds, with a 1 min rest after each round.
Great Job Val, Val has been coming for 3 weeks now and is doing amazing. We are so glad she is part of our crossfit family.
Thanks to Joy, Corey and Val for bringing in a friend. We will be holding our drawing on Monday. You can still bring in a friend for a week free.
We also want to welcome Andrea who signed up this week.