Wednesday march 28,2012
"The Foundation Is Nutrition" CrossFit Journal preview video [wmv] [mov]
WOD:
9 mins of DT or 5 rounds which ever comes first
12-9-6
deadlift
hang clean
push press/jerk 155/105
Hey all, we had a great 430 class yesterday! biggest to date! PLEASE SIGN UP at least 24 hrs ahead of time so that we can plan ahead for management of the wod! thanks and your awesome! If you don't know how to sign up then let me know and I can get you set up. If no one signs up or lets me know then the class will be cn
Speaking of SIGNING up- remember that if you refer someone and they sign up before April 1 you will get 1/2 off your membership for the next month.
Also speaking of signing up- let me know if anyone would like to challenge themselves with me this Sat or Sun with, "the burpee mile" "The Burpee Mile" with Courtney Plevniak - video [wmv] [mov] [HD mov] at DEL ORO's Track or somewhere else. We could do 400 m, 800m, or even a relay for starters. Let me know.