Wednesday, February 19, 2014

Why Should I do the CF Open?? - Friends and Family Day



“The trouble with not having a goal is that you can spend your life running up and down the
field and never score.” -Bill Copeland



CF Open

Great Story on why an 8 month pregnant athlete is doing the Open!!  She doesn't care if she can or cant do all the moves...she is doing the Open...for the simple act of competing.  Whats your excuse? 




Friends and Family Day

This Saturday is "Friends and Family Day at Dig Deep!!  We will do the intro WOD at 12:00 (noon).  Invite everyone you know to come out and see what CrossFit is all about.  If you invite them...please plan on being here with them to support them.  It's ALWAYS easier for someone to try something if they have a shoulder to lean on.

Membership Drive!!

OK Dig Deep...we are holding a membership drive from February 15th to May 15th.  The member with the most Fundamental graduates referrals during this time, will receive a new...custom pair of Nano 3's.  The winner will get to go on-line to Reebok and customize their shoes and Dig Deep will take care of the tab.  Keep telling your friends about CrossFit and how much you LOVE doing Hero WOD's.  :-)  


Dig Deep is now accepting sign ups for our March Fundamentals class. 

Class will Start Monday, March 3rd and class size WILL BE LIMITED to the first 8 athletes to sign up AND pay. 

Fundamentals is a 9 day course that last one hour per se
ssion and runs Monday, Tuesday and Thursday @ 7:30pm. An athlete MUST attend EACH of the 9 classes to successfully graduate. Graduation of Fundamentals is required in order to participate in regular CrossFit group classes.

The cost of the program, PLUS 3 months 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.

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...or call/text 270-331-3731
.



Tomorrows WOD:

A. Dead-lift
    Set 1 – 10 reps @ 55% of 1-RM
    Set 2 – 10 reps @ 65%
    Set 3 – 6 reps @ 75%
    Set 4 – 8 reps @ 80%
    Set 5 – 6 reps @ 85%
    Set 6 – 4 reps @ 90%
    Rest 2-3 minutes between sets.
B. AMRAP in 15min of:
    - 5 Deadlifts (255/175)
    - 10 Box Jumps (30/24)




  

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