Workout of the Day (WOD)

Tuesday 1/14/14

Over a year ago one of our members, Gabe Pigotti, passed away from a car accident.  You still see his picture and bio up in our front lobby.  For those that knew him, you will be happy to hear the History Channel made a show that had him in it.

The tv show is "Counting Cars",  The episode that has Gabe in it will show today, Tuesday, January 14th at 9:30 p.m. on the History Channel.  Below is a brief description.

gabe and the mustache.JPG

Remember, everybody who tries CrossFit, starts something new or learns a new movement, always start out feeling crappy, awkward and uncomfortable at first.  Don't look at a struggle as a failure or validation that you're not as good as other people.  Every journey begins with a first step.  Don't compare your "behind the scenes" against someone else's "highlight reel"

Newer People spend 15-20 Minutes working Snatch one rep at a time, focusing on skill.
More seasoned:
3 reps every 2 min for 5 rds @ 70%+ of 1rm

3 Rounds
400m Run
21 KB Swings
12 Pull-Ups