Workout of the Day (WOD)

Monday 7/2/12

First:  A 4th of July 10:00 a.m. class has been added.  If you would like to attend the 9 a.m. or 10 a.m. class you must register and I suggest you register as soon as possible as the classes are filling up fast.  For those of you “spot holders,” if you are registered and don’t show, you will get burpee penalties and really nasty looks with me shaking my head as you walk in the door the next time you show up, don’t be that person!

Congrats to Aziz and Katie their beautiful healthy daughter, Hayden was born 7 pounds 11 ounces.

I found a list of these on the Naked CrossFitter, figure I would take their list modify it and add a few so that it fits CFIB.   What else am I missing from the list?

Sh*t CrossFitters Never Say

"No, it's cool, I don't need any chalk."

"I think I'll keep my shirt on this time."

"Let's do a Hero WOD!"

"Ron you have perfect pushups"

"Please, no photos of me while I work out."

"My jumprope is fine, I just suck at double unders."

"YES! Burpees in the WOD"

"I'm just trying to get tone"

"I miss bicep curls".....wait people at CFIB actually say that then sneak off to the corner of the gym and squeeze in a few sets.

 “So a Burpee Mile sounds fun”

Strength:  Front Squat 5x5x3x3x3

We had more construction done which made us move our big White Boards around so it's time to fill those benchmark scores back in.  Let's kick off Monday with a benchmark WOD.

WOD:  "Helen"

3 Rounds

400m Run

21 KB Swings (55/35)

12 Pull-Ups

*Like always for getting your score on the big white board.  You must have someone count & validate your reps, so most classes will be run in two heats depending time.

Oh yeahhhhh Chalk City B*tch, Chalk Chalk City B*tch!


Today's workout