Exciting changes taking place next week!
NEW!! “POWER QUARTER HOUR”
Come in early or stay a little late for your Wendler/strength program!
In an attempt to spend more time on strength but not eat up class time….
We are now offering these additional times for specific strength training!
5:45 AM Mon, Wed and Fri before the 6 AM class
7:45 AM Mon thru Fri before the 8 AM class
10:00 AM Mon thru Fri after the 9 AM class
4:45 AM Mon thru Thurs before the 5 PM class
Teens class starts Tuesday, Nov 1 at 4 PM! (Mon-Thurs weekly!)
Jason rocking “Cindy” Wednesday AM!
About Cherry Picking WODs from CPMFITness:
Here are a few reasons why you should NOT cherry pick WODs:
1- You will continue to NOT improve and your overall fitness and results will suffer: The great thing about CrossFit is it exposes your weaknesses. If you are weak you will get stronger (anything with the barbell), if you are uncoordinated you will get coordinated (i.e. Double Unders), if you get gassed with your cardio you will get better (running/rowing). Your lack of proficiency in one area is holding back your overall results. CrossFit is the perfect way to improve because not only are you practicing the movement, you are getting great coaching, and you are being tested and in an environment where you will only build the skills to improve.
2- Your friends will surpass you: Because they don’t cherry pick WODs your friends and fellow CrossFitter’s will get better than YOU! You may be stronger than them now, but as they continue to progress in all other areas of their fitness they will eventually crush you in future WODs and that is NOT fun.
3- Your a role model: “No I’m not, I just want to get a good workout”…B.S.! I have noticed that if you care enough to cherry pick WOD’s your other CrossFit friends will notice too. Remember when you were in grade school on the playground at recess playing pick up basketball and there was always that one kid who would shoot every time he touched the ball, and would NEVER play any defense! Then, when your team was playing defense and the opposing team would shoot the ball, he would ‘cherry pick’ and run to the end of the court and ask for the pass just so he could shoot again…and you would be like “Hell No, that chump doesn’t play any defense”! Well that’s the same as cherry picking WODs:-) You don’t want to be know as the guy/gal that avoids what they are weak/or feel inadequate at, you want to be know as the champion/the fighter/ the person who adds to the community and is a driving force to help lead, teach, encourage and inspire others.
Next time you are looking up what our Workout Of the Day is, and you before you think ahhh I can’t do… stop, drop and sign in for that class ASAP!
Warm Up: 2 rounds
200m knee high skips
3 min singles
Mobility/Skill:
Work up to 1RM turkish get up
WOD: 5 rounds for time:
7 power cleans
7 push jerks
14 Russian twists
