3 Rounds:
15 ft. rope climb; 5 ascents or 20 pull-ups
21 Ring dips
50 Squats
~All workouts are scaled to each individual's skill level~
Welcome Dan and Nancy! As two of our older clients, don't let these two fool you. They have been working hard since day 1 and are always pushing themselves to do the full set of reps, or use more weight. Keep up the great work you two, you are doing amazing and your body and health will reap the benefits of Crossfit!
There will be a BASIC MOVEMENTS Class this Saturday at 10 am, after the Group wod. This class is mandatory for all new members to come learn the fundamentals of Crossfit. Please try to attend if you have not been to a Basic Movement class yet. Talk to one of the trainers if you cannot make it to the class.
Get ready for the Zone Challenge #2, starting in January. We are going to have a class to help you learn and understand the basics of the Zone diet. We can also help figure out your "block prescription". More details to come.
Click here for this week's schedule.
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5 comments:
I hope everyone had a great holiday! Be thinking of 3 goals you want to set for the new year and we will help you accomplish them. See you at the gym. Train hard!
One week away from Viking will make you go through withdrawals. Glad to be back home and looking forward to getting my butt handed to me after a week off. Not going to be fun, not at all.
Wade
bring it.
sarah
I did the WOD today and it is a great one from the main site. It was a lot of fun doing rope climbs again. There is always this feeling of fatigue immediately followed by fear when you are at the top of the rope. You are in self preservation mode up there. If you do the rope climb make sure you are confident you can do 15 reps. Good luck.
15:16 I believe RX
Loved this work out. Time 13:18. I am ready to hit cross fit hard again now that the holidays are over.
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