Monday class times: 530am, Noon, 430pm, 530pm, 630pm
Strength: Spend 10 Min finding a 1 rep max Overhead Squat
WOD: 3 Rounds for time:
20 Walking Lunges
30 Weighted Good-mornings @ 45/35
50 Air Squats
Hey y'all! We are exactly halfway through April! Time is flying by and hopefully the spring allergies haven't hit you(they got me!) We have been seeing a lot of new faces lately, so just a reminder, say hi to someone new and make them feel welcome!
Some of you may have noticed the noon classes have been absent a significant person... Coach Will! Will is working hard at the police academy but still does several fly-by's during the week. If you catch him, tell him congratulations and give him a big hug(he likes those!)
If you read the comments section lately, Patrick put up a link for tickets to the Nor-Cal Regionals! This awesome event will be held here in Santa Rosa this year! May 24-26 and tickets are relatively cheap! We would love to have a huge attendance at this event rocking the new shirts that should be here by then! They also have a variety of volunteer opportunities so if you want to be up close and personal and get in free, that's an option too!
Weather is getting nicer and hotter. Look for the AM and Noon classes to fill up... for the Bikram Crossfitter, 430 and 530 is your game...
Hopefully everyone is settling into Wodify and checking out all the cool features. Wodify is regular updating their software, so if you have an idea, send it to them! Please fill out all your info and get a rad pic in your profile. If you need a new password or never got the original e-mail, let us know!
See everyone at the box!