Sunday, May 27, 2012

Memorial Day WOD - note class times!

Are you wondering if CrossFit is for you?  Free trial of CrossFit for newbies next Saturday the 2nd at 10 am! Please register on the website or email us if you want to attend.

There is room in the June On-Ramp if you want to jump-start your training regime.

Memorial Day Schedule Change!

Monday the 28th:  5:30 am
                            9:30 am
                            5:30 pm
                            No On-Ramps
Make-up On-Ramp:  Thursday 6:30 am
                               (Friday at 6:30 am will be class #12 for the morning)
                               Friday 7:30 pm,
                               Saturday 11 am
                               Attend any class.  Please email us about your plans.

Handstand push-up scalings, and pacing

There will be a special WOD on Monday for Memorial Day.  You will have a choice to do one of two Hero WODs named after a fallen soldier.  (Remember your minute of silence at 3pm.)

run one mile
100 pull-ups
200 push-ups
300 air squats
run another mile

You may partition these reps as needed, perhaps as 20 rounds of Cindy, or 5-10-15.  If you have a 20 pound weight vest, wear it.  Ideally scale this so you can finish in under 25 minutes - it is not smart to ruin your training for the next month just so you can feel heroic for an hour.

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

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