Monday, November 19th, 2012

Hey Folks!

Good weekend!  It looked like an awesome WOD – lots of thruster goodness.  You’ll thank me when Fran comes up next!

Paleo Cookie Exchange – Write your names on the board if you’re going to partake – We’re planning on doing it Early december (maybe the weekend of the 7th?). We don’t necessarily have to have a get together either… It can be a drop off your cookies and in a day or two pick up your assortment of cookies type of deal. Let me know what you think!

I’d like to start up a competition WOD of some sort maybe once a week for those interested, or curious about competing in the CrossFit Games Open.

Warm up

Not for time – 2 rounds:
Squat hold for 30 seconds + 5 squats, Groin stretch with band, 10 walking lunges

Back Squat 3×3 @ 90%

5 Rounds for time:
10 Chest to Bar Pull ups
10 Burpees
10 second 1-elbow/1 foot plank + 10 seconds on the other side

Stretch – Hamstring Floss & Pigeon pose (I think… I’ll verify with Lisa)

See you in the gym!
Adam, Eric & Katie