Hoplliday Hours - New Funamentals Class

"Perfection is the enemy of greatness"

Holliday Hours

 

Just a heads up on what the plan is for the days leading up to and after Christmas and New Years. 

- Dec 24th open until 1pm

- Dec 25th - CLOSED  "Merry Christmas!!!"

- Dec 31st - open until 1pm

- Jan 1st - Opens at 12:00  We will have a New Years Day WOD for everyone, then Nick and Dennis will do their Burpees from Hell for the food drive. 


New Fundamentals Class!!!

Members... please help us get max enrollment for our next fundamentals class starting January 6th...AND...due to the new year we want to offer a special price for everyone that wants to give CrossFit a try.

FOR NEW YEARS ONLY.... Fundamentals will be $99.

Fundamentals is a 5 day course that runs Monday, Tuesday and Thursday of week 1...and Monday and Tuesday of week 2... from 7:...30 - 8:30pm each night. For any NEW athletes, successful completion of the Fundamentals class is required in order to participate in our regular CrossFit group classes.   Your $99 pays for 2 FULL MONTHS of "UNLIMITED" membership.


Tomorrow WOD

A)  5 Sets of Back Squat:

     Set 1 - 10 Reps @ 70-75%

     Set 2 - 8 Reps @ 75-80%

     Set 3 - 6 Reps @ 80-85%

     Set 4 - 4 Reps @ 85-90%

     Set 5 - 3 Reps @ 90-95%

     rest 2 min between sets

B)   3 Sets of 1000m row (or) 800m run

      rest 4 min between sets

      30 burpee penaltee if you break +/- 5 sec of your fastest set.  (tempo...tempo...tempo)