Saturday, April 19, 2014

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Congrats to everyone who PRd on Cindy! She’s always a little spicier than she seems. We have some new records for the benchmark board: Tiare had 21 plus rounds for RX females, and quite a few men, including Kaika, Matt and Brett, had 18 and 19 plus rounds. Way to raise the bar, CFUM! Your reps were legit!

041914 WOD

A. Group warmup

B. Stretch

C. Workout TBA at the box — it’s going to be a good one (weather permitting)!

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SUSPICIOUS FOOD GROUPS

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Below the coconut waters are some of the coaches items that were in the fridge Friday night. Contents include: A) iced coffee B) Cliff Builder’s Bar C) bag of blueberries and D) Starburst. Correctly match the foods to the coach and receive a prize. (Hint: One coach has two items; there is only one item tied to a female coach; and many coaches listed below don’t have any foods in storage).

- Frank

- Kehau

- Mary

- Jason

- Toby

- Allison

- Josh

- Holley

- John

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04 2014

Friday, April 18, 2014 – HOLIDAY SCHEDULE

SCHEDULE REMINDER: Due to Good Friday, we will hold a condensed holiday schedule of 5:45 a.m.; 8:30 a.m.; and 5 p.m. today. Saturday and Monday classes remain the same. Have a great Easter weekend!

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Congrats to Koa for getting his first bar MU! There’s not much this guy can’t do.

041814 WOD

A. Three rounds NFT

20 jumping jacks

10 kips

5 strict ring toes-to-bar (modified on bar or v-ups)

B. Deadlift

Take 15 minutes to build to a challenging set of five reps

C. “Cindy”

AMRAP 20:00

5 pull-ups

10 push-ups

15 air squats

>> On-Ramp

AMRAP 10:00

5 ring rows

10 push-ups

15 air squats

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17

04 2014

IMPORTANT SCHEDULE UPDATES!

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One class — three different Spiderman shirts. Totally unplanned, but extremely heroic. Now that we randomly captured your attention, here are some important class updates:

NEW EARLY OPEN GYM THURSDAYS!

You wanted it — you got it. Coach Allison has graciously agreed to open the gym for one hour Thursday mornings, beginning at 5:45 a.m.; she will close promptly at 6:50 a.m. so she can make it to work. Use this time to mobilize, work on skills (gymnastics/Olympic lifts/supplemental movements) or get in some active recovery. If you plan on training Friday, it’s not a good idea to do some crazy WOD you found off mainsite. CrossFit is designed to have one rest day after three consecutive training days, which dictates our gym class schedule. Train hard every day and enjoy mediocrity. Train smart and see measurable progress. Additional open gym times — from 8 to 10 a.m. and 4:30 to 5:30 p.m. Thursdays, along with 7:30 to 9 a.m. Saturdays  –  remain the same. This new open gym time starts today (April 17)!

OLYMPIC LIFTING CLASS TODAY!

We’ve already seen a few PRs come out of the new Olympic weightlifting class held by Coach Toby. Come drill technique and learn to love the movements during these barbell sessions, held from 9 to 10 a.m. and 4:30 to 5:30 p.m. Thursdays. You don’t want to miss this — it’s pure action!

NO MOB WOD TODAY (April 17)

Today’s MOBWOD has been canceled due to coach’s illness. Next week will resume the regular mobility class schedule at 8 a.m. Thank you for understanding.

CONDENSED HOLIDAY SCHEDULE FRIDAY

Due to Good Friday on April 18, we are condensing our schedule. Classes will be held at 5:45 a.m.; 8:30 a.m.; and 5 p.m. Classes remain the same Saturday and Monday. Have a restful Easter weekend!

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04 2014