Tuesday, Feb. 12, 2013

We had 23 people at Monday’s 5 p.m. class. We’re stoked on the turnout, and thankfully we had two coaches on site. Ideally, classes are no larger than 12-15 per coach for optimal instruction, which is why we’re adding TWO evening classes soon. Dates will be announced in coming weeks. Spread the word about 4:30 and 5:30 p.m. sessions!

021213 WOD

A. Skill

Split jerk

Use racks to build up to your heaviest split jerk effort for the day. Work on technique, adding weight only with successful reps.

B. Metcon

In 3:30

Run 400 meters

12 Russian kettlebell swings (53/35)

6 goblet squats (with same weight)

AMRAP toes-to-bar

Complete four rounds, resting 1:30 between each. Score is toes-to-bar total.

PLEASE DON’T GHOSTRIDE THE KETTLEBELLS

Here’s one of our favorite videos on gym etiquette, which includes a definition for “ghost riding,” created by CrossFit Oahu: