5.24.14 WOD

F.I.T.  “F”ing Intense Training.  No matter which way you get it, it’s going to be intense.  I just don’t want to be on the receiving end of those punches!

Memorial Day Murph is almost here.  This Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class (Donation NOT required). Come have fun, celebrate heroes and enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions or click here for more information.  If you’ve had any friends who wanted to get started, please have them check out this program.

10 minutes of GHD Instruction/Practice

“Rowing Hansen”
Shared burden, five rounds for time:
30 KB Swings (2/1.5)
30 Burpees
30 GHD Sit Ups
1000 m Row

With a partner, AMRAP 3 of KB DL

What kind of burpees will we see today?!?  Will it be the short hip burpee, or the flipper burpee?  All joking aside, this is a hilarious way to ensure you are fully extended during your burpee…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=dg4jON9Ox6E[/youtube]