Joe DeGain, a CrossFit HQ trainer will be stopping by tonight for the 6:30pm work out. Stop in for the evening WOD if you are free, he will talking about the upcoming CrossFit games qualifier.
*Update
Joe stopped by and couldn’t sit by and watch a WOD even though it was a scheduled rest day for him. That’s okay, rest days aren’t always mandatory…and if you think about it, it’s sort of ‘CrossFittish’ to workout when you weren’t planning to from time to time anyway.
Here’s the evening WOD
25 Squats
21 Push press 95/65
21 Pull-ups
50 Squats
18 Push press
18 Pull-ups
75 Squats
15 Push press
15 pull-ups
100 Squats
12 Push press
12 Pull-ups
125 Squats
9 Push press
9 Pull-ups
Joe finished his workout just in time to cheer on some of our other members!!
Also. A big welcome to Bill who joined us for his first group class and congrats to John who finished up his intros today..
09:30 Kettlebell WOD
Painstorm 10,000 “Swing/Lift/Walk”
Lift and walk 10,000 pounds. The Kettlebell swings will account for half of your reps and Snatches or Clean & Presses will a count for the other half of the reps. The final 4,000 pounds will be completed by a waiters walk with what ever Kettlebell you used for the swings and snatches. Example 25lb KB would = 120 KB Swings, 120 KB Snatches and a 600 meter waiters walk.
Happy Birthday Kary, congrads on finishing another half marathon and Crossfitting the next day.
