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Monday, March 14, 2011


Hello Crossfitters!!! Hope everyone had a good weekend!

Our Saturday morning WOD of CF Fast-Break Football was a hit! Thanks to everyone who showed up and if you didn't, no worries because we are going to make this a regular thing pretty soon!

This week begins the 2011 Sectionals for the Crossfit Games. Each week, a workout will be posted by Crossfit HQ and Crossfit United is registered to verify qualifying times. HOWEVER, If you hope to submit a time you have to....
1. Establish a time either during a class or open gym that I , and only I, will judge you.
2. Come in during that time and perform the workout.

I will be VERY strict on the standards for the workout, which will be explained in detail before the WOD is performed. If you ask me to verify a time that I did not judge, you will be met with humiliating laughter...

PALEO CHALLENGE: We will be meeting this week on Wednesday night following the 5:30pm class.

From here on out, there will be a slight change to some newly added class times. I will be removing the technique class on Wednesday nights. This is only temporary for now.

WOD: 7 Rounds of
10 Wall-Ball Shots
10 Pull-Ups

Hybrid: Dynamic Effort Press
Strict Press 9x3

Hybridy WOD:5 Rounds
5 Push-Press
7 Ring Dips
9 Box Jumps

1 comment:

  1. Nate,
    I'm going to do today's WOD at school; I have a 14# ball and pullup bar there...will see how it goes!
    Leaving for GA (1/2 Marathon) on Wednesday morning so won't be there for Paleo meeting. Please send along info in an email...

    Would also like details about the football game; is it something I could use for my 7/8th graders?