Monday

Jess at the Mall of America with her awesome volleyball team

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

"Do a Girl"

Choose one of the following 3 Benchmark workouts.

“Mary”

Complete as many rounds in 20 minutes as you 

can of:

5 Handstand push-ups

10 1-legged squats, alternating legs

15 Pull-up

"Angie"

100 Pull-ups

100 Push-ups For time

100 Sit-ups

100 Squat

“Jackie”

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps

30 Pull-ups

Watch:

Check Claudette Hilliard, a Forever Athlete competing in the 2011 CrossFit Games.

Wednesday

All Classes Cancelled

OPEN  GYM

10am-1pm and 3pm-6pm

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

"It Changed My Life: Deborah Scarborough", CrossFit Journal preview video [wmv] [mov]

How many of us have a friend or friends who needs to hear about CrossFit and all the awesome stuff we do?  It's my guess there is at least one person we could talk to about CrossFit.  Why is this so important?  First, think about how CrossFit has changed your life and then write it all down.  It is my guess there is at least 10 things you'll write down.  So, why wouldn't you want your  friends to experience what you have?  That is why it is so important.  People will either go the gym or not.  If they do go to the gym they are doing all the things the magazines are telling them to do to "target" or they are doing the ridiculous "workouts" that are making them sore but are not really the most efficient thing to do.  So this is our challenge.....Tell a friend or friends about CrossFit and get them to come in with you.  "What if my friends lives somewhere else?" Then tell them to find a local box or come to me and I will get them connected.     

Are We Different?

Saturday

Quote of the Day

"Teamwork: Simply stated, it is less me and more we."

-Unknown

"Team Angie"

for time:

150 pull-ups

150 push-ups

150 sit-ups

150 squats

(Teams: 1 guy/1gal)

Rules:

1) Each partner must establish how many of the reps he/she will do at each station before the workout begins

2) Once you or you partner finishes before the other, you make sure you are there counting each rep and cheering until done, then proceed to the next station.

How do we differ from the traditional Globo gym? What do you think?