Thursday 121206

Black Box WOD/Beginner WOD:
Every minute for 15 minutes:
3 power cleans – add weight at the 6th and 11th minute if needed – start at ~75-80% of 1 rep max

“CrossFit SCAVENGER HUNT!” Show up ready to run outside. You will get a MAP and work in pairs, follow the SIGNS, & be the first to complete each task along the way for a PRIZE. *Oh, and bring your phone to take pictures–as you will need it!

Thanks to Coach Sara for this great shot of David, Mike W., and Scott!

Forming habits, how I do it, and why I hate New Year’s resolutions
It’s a game of inches
For athletes, risk from ibuprofen use
“No, I’m not giving in, not yet”
The (not so) skinny on diet sodas

Here’s what’s on tap for Friday’s classes:

Black Box WOD/Beginner WOD:
A1: Back squat 3×8-12
A2: 3 high box jumps x3 sets

B: 3 sets: 2 min. max effort row, 6 min – in groups of 4 per rower

Dec 7 It’s TIME to re-visit the MILE Time Trial. The last time trial took place at the end of August. So, get ready to re-test and see how much faster you have become!