Monday, October 22nd, 2012

Workout of the Day

In 20min:
Back Squat 3/50% 3/60% 3/70% 3/80% 3+/90%
Then after 5min rest…
For Time:
100 ft Walking Lunges
50 Double Unders
25 Knees to Elbows
25 Toes to Bar
50 Box Jumps (24/20in)
100 Air Squats
150sec L-Hang

Link Love
Read – The Ten Things That Happen When You Begin CrossFit
Watch – GoPro HERO3: Black Edition – Smaller, Lighter and 2X More Powerful

CFCM’s Super Awesome Pumpkin Carving/Super Scary (but not too scary) Movie Night Extravaganza!
Need we say more. The event is this Thursday, October 25th. Pumpkin Carving will begin around 6:30pm. We will have tables set up as well as some pumpkin carving tools and kits. If you would like to bring your own, please feel free. Please BYOP… Pumpkin, obviously!
Movie will start by 8:15pm in the “lounge”.
I’m thinking we will order pizza, so if you would like to eat, then come with a few bucks to pitch in and we’ll order something paleo
Any questions… ask Linds or Derek.

Halloween Costume WOD (Schedule Change)
Wednesday, October 31st we will be having a special 6pm costume WOD so come prepared in costume. Also we will be canceling the 7pm class to allow everyone to enjoy the rest of their Halloween night. Be safe!

Seminar Series
This Saturday, October 27th we are having our Pull Ups/Gymnastics Clinic at 1pm. Spots are filling up fast so sign up online HERE!

Competitor Program
Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Olympic Weightlifting (30min)
Power Snatch 2×2/85% 2×1/90%-95%
Clean 2×2/85% 2×1/90%-95%
Split Jerk from racks or box 2×2/85% 2×1/90%-95%

Cool Down (10-15mins.)
Static Stretching