Friday class times: 530am, Noon, 430pm, 530pm, 630pm
Strength: 15 min to establish a heavy Shoulder Press single
WOD: 3 Rounds for time:
Happy Friday everyone! You all had an amazing week filled with PR's, sweat, and great accomplishments! One more bodyweight/gymnastic workout before the weekend. Simple triplet, so bust it out!
We hope to see of of you tomorrow @ 11am for the 31 Heroes WOD and BBQ. Rumor has it, Liz Morita has a new Paleo brownie recipe that is to die for... If you are on the fence about showing up due to the WOD itself, please know that we will be scaling much of it to fit personal needs. Hero WOD's tend to have a negative connotation due to the weight or reps or movements being performed. This workout will only require that you show up and give it your all, same as any other WOD. The reason behind the WOD, is significant. We do this in remembrance of those who died protecting our freedoms. Please join us and feel free to bring your kids, families, and some kind of food to share (potluck style). This will be the only WOD of the day in lieu of the normal 4pm class. So come early and come hungry!
Pictured above is the 3rd Annual Nor-Cal 40's competition held in Richmond. This CrossFit (Games style) competition will be held Jan 19th and 20th and has new age brackets. Men and women ages 40-44, 45-49, 50-54, 55-59, and 60+ will have a chance to showcase their talents and abilities. If you are interested, please let Travis know as we will be having a short meeting to briefly discuss the event, what to expect and dial in a specific training schedule. This event gets bigger and bigger each year and we would love to have a great showing this year. Think about joining us to compete, or to observe and cheer on those who are! More info to follow.
1st Annual Nor-Cal 40's event in 2011.