Benchmark WOD 1

“Fight Gone Bad”
Complete 3 rounds for total points of:
Wall Ball (M: 20 lbs @ 10′, W: 14 lbs @ 9′)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump (M: 24″, W: 24″)
Push-Press (M: 75 lbs, W: 55 lbs)
Row (Calories)
1 minute per station. Clock does not stop for 3 rounds. 1 point per rep or calorie.

Compare to 31 December 2010, 03 June 2011, 20 January 2012, 08 June 2012, 01 January, 2013 & 04 June, 2013

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

CF Kids  Beyond the White Board
This week we will be completing a series of Benchmark WODs.  We do these WODs at a minimum every 6 months in order to measure progress.  If you do not record your workout scores currently, we highly recommend that you start now!  It will help you see improvement as well as make good choices when selecting workout weight.  We feel that recording your WOD results is so important that we offer free access to Beyond the White Board.  Please take advantage of this free benefit and sign up today.  Email and we will send you your account info.

New Open Gym Times
This week will be the first week on the additional Open Gym times.  We will now offer Open gym at the following times:

Monday through Friday: 9:30am – 11:00am
Saturday: 8:00am – 11:00am

Please make sure to sign in again for Open Gym if you attending directly after a class.  We need to accurately track attendance.
New Lite Classes & Specialty Clinics
We are excited to announce that we will be adding a morning Lite class on Tuesdays and Thursdays at 6:00am.  This will start Tuesday, January 14th.  The Lite classes focus more on metabolic conditioning rather than strength work.  Therefore, we do not use barbells in the Lite class.  However, don’t be deceived, this class is just as challenging as any other class.  Advanced athletes are allowed to attend both a Lite and a regular CrossFit class on the same day.  If you do this, we recommend that you do one in the morning and one at night.  Not back to back if possible.

In addition, we will be running a series of Specialty clinics on Saturdays at 10:00am.  This is a free addition to the schedule that everyone should take advantage of.  If you are new to CrossFit and need to spend time on certain skills such as Double Unders, kipping pull-ups, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you.  Our first Specialty clinic on Saturday, January 18th will be on kipping pull-ups.  Please come in early and warm-up on your own.