Friday 9-28-12

“Fun Friday”

We will have no 6:30 p.m. class today. I want to invite everyone to come to Zapata’s at 7 p.m. today to celebrate Joey’s birthday. I hope everyone can make it. It’s bound to be fun!

Deck of Cards

Each suit represents an exercise. Draw a number and perform that many reps of that exercise. Draw a face card and perform ten reps of that exercise. Draw an ace and perform eleven reps of that exercise. Draw a joker and run the block. WOW! That sounds like fun! The unknown is what your exercises are. Muahahahahaha!

Wednesday 9-26-12

I want to give another plug to the Nutrition workshop coming up in October. I will do 4 weekly workshops on food and nutrition and how vital that role is in your CrossFit success (general health success for that matter). The sign up is on the WOD board. Indicate the best day and time for you. I cannot interfere with a class time for these workshops. Lunch time, afternoon and Saturdays would be ideal.

Sign InWarm Up Mobility

then 

Mechanics Workshop

then

For Time:

200 M Run

21 Burpees

400 M Run

15 Burpees

800 M Run

9 Burpees

Post time to comments

Monday 9-24-12

We had a great turnout for the picture Saturday. Thank you everyone that made it out. Progress should begin moving faster on the new box now that we have broke ground. I know everyone is excited and I am too!

I want your feedback. We have, from the beginning, tried to offer classes at various times to meet everyone’s needs. Our standard has always been that we need 5-6 people per class to justify that time slot and we prefer more than that. In the past this has caused us to drop classes and also add classes. Our memberships are up but it seems as if most are making certain time slots, leaving others to only a few people.  What I need to know is how many plan on attending the 6:30 a.m., the 6:30 p.m. and could we fill up a lunch time class. Few people look at the site every day and some look at it sporadically but there are those that rarely look at it. This needs to be the topic of conversation around the box for a while to make sure that everyone is aware that there are decisions to be made. I want to make the right decisions for the majority so that means that the majority needs to voice it’s needs.

Sign InWarm UpMobility  

then

Max Effort Sled Drive

max load on the sled you can drive the length of the mat

then

5 Rounds:

2 Deadlift, BW

2 Front Squat, BW

10 Box Jumps, 24″/20″

Post time and loads to comments

Saturday 9-22-12

Ground Breaking Picture

9:30 a.m. at the new location

We will snap a few pics and then head on over to the box for the WOD. Even if you can’t make the WOD come and get in the picture.

Directions: Take loop 245 to E. 19th. Head north @ .5 miles. We’re on the right. Call if you can’t find it.