New Class Times!!

Beginning August 24, we will be having a Foundations class at 1730 (5:30 pm) Mondays and Wednesdays run by Alicia!



Beginning Wednesday August 12th we will be having a morning class at 0900 run by Erin and Reagan. I know the poll showed a preference for classes from 0700 to 0800 but that will not be possible due to the CrossFit study we are about to engage in. The box will be tied up daily until at least 0730. This also seems to be a better time with school about to pick back up. Most of the moms should be able to drop the kids off and then hit the WOD!!



The pictures from the LumberJack WOD are up on the blog and Facebook - check them out!

Here is a good link with some tutorials: http://www.beastskills.com/tutorials.htm



Awesome job today everyone and I was glad we were able to accommodate you guys with the two WOD times.



Enlarge the picture for the results:

Tomorrow's Times

Due to popular demand, we will have two WODs tomorrow!! One at 0900 with Andy and on at noon with Dave.

Same great WOD, now at two different times!! It's fantastical!!

Heavy Work

Ok guy we have done a couple Metcons this week and need to hit the weights again. So tomorrow is going to be heavy.


12 Deadlifts
15 Hang Power Cleans
18 Front Squats
21 Push Jerks
18 Front Squats
15 Hang Power Cleans
12 Deadlifts

Men - 135
Women - 95

Scaling will be allowed but remember this is about working heavy and building bigger stronger muscles. If you pick a weight that you never have to sit down you went too light.

WOD for Lumberjack Challenge Tomorrow

For time:

400m med ball run (men - 20# / women 14#)

20 pull-ups
20 box jumps
20 burpees
20 push press (men - 75# / women - 55#)
20 kettle-bell swings (men - 1.5 pood / women 1 pood)
20 double unders
20 sdhp (men - 75# / women - 55#)
20 wallball (men - 20# 10 ft target / women - 14# 8 ft target)

run 200m forward
run 200m backward

20 pull-ups
20 box jumps
20 burpees
20 push press (men - 75# / women - 55#)
20 kettle-bell swings (men - 1.5 pood / women 1 pood)
20 double unders
20 sdhp (men - 75# / women - 55#)
20 wallball (men - 20# 10 ft target / women - 14# 8 ft target)

400m med ball run (men - 20# / women 14#)

Also, check out this article - it talks about CrossFit in this area and some of our CrossFitters! http://www.dvidshub.net/?script=news/news_show.php&id=37145

The gym is closed tomorrow!

What? Closed...that's right - they are putting in the rest of the flooring!! The Wellness Center will be closed tomorrow and Thursday and hopefully back open for our WOD on Friday.

Don't forget about joining Lumberjack for the WOD Thursday morning - let me know if you are going to make it!

We will do our WOD at Hood Stadium - it will be:

The Broomstick Mile:

With PVC, perform the following for time:
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m

CrossFit grabs some press in the Army Times: http://www.armytimes.com/offduty/health/offduty_crossfit_main_072809/

Great job on the WOD - that was definitely a good one and one we will repeat! My legs are crying today!

For all of you interested, Lumberjack CrossFit http://lumberjackcrossfit.blogspot.com/ has invited us to do their end of the month CrossFit challenge again - it will be this Thursday am around 0700. Several of us did this a couple of months ago and had a blast!

As an added bonus, PAO will be there filming it for III Corps. I have submitted a WOD for approval and as soon as the WOD is confirmed, I'll post it. This is a great opportunity to get out and have some fun with fellow CrossFitters on post and enjoy some good competition. Let me know if you want to do it and I will give them our head count.

Monday's WOD

For time:

150 thrusters (men - 65# / women - 45#)

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

Hey, we are looking at having additional classes during the day - the million dollar question is what time??? So, please take a look at the poll and let me know what you think. Thanks!