July 4th Holiday hours:
We are planning on all morning sessions as usual, 6:30, 9:30 and Noon with “Open Gym” in between and we will be closed from 1pm on. There will be no evening classes (4:30, 5:30) and no Ski Team Dryland Session on July 4th.
Also a reminder:
Coach Heidi is now offering an Open Gym or CrossFit class at 5:30am on Tuesdays and Thursdays so if you want to get an early start please support these early opportunities!
WOD:
Chipper, complete the following for time:
Row 500 meters
20 GHD Sit-ups
20 Kettlebell Swings 2p/1.5p
Run 400 meters
10 Muscle-ups (or 30 pull-ups & 30 Dips)
10 Handstand Push-ups
50 Double-unders
20 Toes-to-Bar
20 Box Jumps 30″/24″
Score time to complete.
Include in your warm-up some double-unders and muscle-up skills practice. Your coach will guide you through the specifics.
3 comments
Kevin M says:
July 2, 2012 at 5:58 pm (UTC -7 )
I’m in for the 9:30 on July 4th. Anyone else?
Naomi says:
July 2, 2012 at 9:31 pm (UTC -7 )
I’ll be there
Paul Loeung says:
July 4, 2012 at 1:15 pm (UTC -7 )
Good work seeing everyone in class! Props to the 930 group (Kevin, Miguel, Karina, Kyra, Jason, Brandon, Suzanne, Alex and Kim) as well as noon group (Ben and Abe)
Naomi we didnt see ya! Maybe because of the road closure?
-Paul