"In the middle of a difficulty lies opportunity" -Albert Einstein
LAST MINUTE CHANGE!!! Do to a popular request, there WILL be a WOD on Friday @ 1pm. Open Gym will be from 2-5 only.
Today's WOD:
A) Front Squat
Set 1 - 5 reps @ 70% - 75% of 1 rep max
Set 2 - 3 reps @ 80% - 85% of 1 rep max
Set 3 - 1 rep @ 90-95% of 1 rep max
Set 4 - 8 - 5 reps @ 75% - 80% of 1 rep max
*rest 2 minutes between sets*
B) Two sets...each for sepperate time of:
100 Double Unders (x2 singles)
75 Kettle Bells (53/35)
50 Push Press (75/55) (NO DROPPING BARBELLS)
*rest 5 min between sets)
December Fundamentals
CrossFit Try It... You will Love It!
Class starts December 2nd....and ends December 10th.
We have reformatted the class.... Fundamentals is now a 2 week (5 day) course that last one hour per session and runs Monday, Tuesday and Thursday of week 1...and ...Monday and Tuesday of week 2. We have 2 classes. One at 11:00am - 12:00 noon and one at 7:30 - 8:30. For any NEW athletes, successful completion of the Fundamentals class is required in order to participate in our regular CrossFit group classes. The cost of the program, PLUS 10 weeks of UNLIMITED membership is $199. (cash, check or charge due before your first class). This is a GREAT DEAL. You get a 3 month UNLIMITED membership for $199.... that is normally $270 for the same 3 months.
If you don't absolutely LOVE CrossFit at the completion of the 3 week course and you want to cancel the remaining membership, we will refund $150 of the fee. No questions asked. Ask ANY current member..... CrossFit is GREAT!!..the family environment...the push and encouragement among the members pushing each other to do better and get stronger.....and everyone CAN do it.
Please reserve your spot in the next class by emailing us at info@crossfitdigdeep.com
Friends And Family Day!!
This Saturday is "Friends and Family" Day. Bring a friend or family member for a free introductory WOD at 11:00am. Show them what CrossFit is and how they can get in shape and change their lives! No need to sign up...just show up for the WOD at 11:00.
Girls Night Out Is Coming
Yes... we are having a "Girls Night Out" on December 7th! More info to follow after Thanksgiving, but here is the jest of the plan:
- We will be meeting here at the box. (time to be determined)
- We will van-pool (with already selected designated drivers...aka, chauffer's) to Casey Looper's salon for some makeup and hair primping by Casey herself!! (THANKS CASEY!)
- From the salon we will go to a local winery...still discussing which one is best
- Possibly have dinner downtown
- From that point it will be a "play it by ear" and do whatever the group decides on. (Remember - - "what happens during LADIES NIGHT OUT...stay at ladies night out)
- The end of the night we will come back to the box, where you are welcome to stay the night here (bring a pillow and blanket) and sleep any "adult beverages" off, call a cab, or the DD's can drive you home...whatever you prefer. I don't want any hero's saying.."Ohhhh... I am really ok". That's a BAD plan.
More to come soon....but mark your calendars....it's going to be fun.
- From the salon we will go to a local winery...still discussing which one is best
- Possibly have dinner downtown
- From that point it will be a "play it by ear" and do whatever the group decides on. (Remember - - "what happens during LADIES NIGHT OUT...stay at ladies night out)
- The end of the night we will come back to the box, where you are welcome to stay the night here (bring a pillow and blanket) and sleep any "adult beverages" off, call a cab, or the DD's can drive you home...whatever you prefer. I don't want any hero's saying.."Ohhhh... I am really ok". That's a BAD plan.
More to come soon....but mark your calendars....it's going to be fun.
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