March 12 Rest Day

You're at the bar talking about the "nasty girl" Fran you finished in, like, 3 minutes, and bragging about your latest front squat PR when globo-boy, rocking his extra-shmedium skull & bones Affliction shirt, bumps into your conversation with some "bench-pressing-why-CrossFit" mumbo-jumbo...

Your girlfriends can't stop talking about how tone your legs and arms are in your new red dress, wondering why you "lift weights like a guy" and want you to come to a Zumba class, while breaking the 12-minute mark on Helen and improving your clean & jerk monopolize your mind...

Ladies and gentlemen, why do you CrossFit?

CrossFit trainers and athletes hear it often: we don't workout, we train. If so, why train? To improve your daily life. Run an ultra-marathon. To look and feel sexier in your birthday suit. Your job requires superior physical conditioning. You don't want to be a lazy-ass couch potatoe. Or just cause...

We all have our own personal reasons why we train as hard as we do. And now, CrossFit CLE is giving you more.

Download and review our new skill levels. Testing begins on Wednesday, April 1st and will be held on scheduled CrossFit rest days. Aaron, Travis or Carl must be present during your skill progressions, and strict rules and guidelines -- i.e. full range of motion -- will be enforced. Are you a young pup aspiring to lead the pack or a big dog hungry to become a beast? More information about skill level testing coming soon.

HARDEN THE $@%# UP!

THE NINE

In April, we will start a mandatory foundational program for new pups entering our program called The Nine. The Nine covers the required essential movements and skills needed to enter into a CrossFit program. There will be three training sessions, which need to be completed inside a pup's first 30-days at CLE:

Day One: the squat, front squat, and overhead squat

Day Two: the press, push press, and push jerk

Day Three: the deadlift, sumo-deadlift high-pull, and medicine ball clean

Each session teaches proper warm-up techniques, the body mechanics and skills associated with each movement, and a workout consisting of the session's lifts. The classes will run for approximately one-hour and sign-up is required.

The Nine is a mandatory program for all NEW CLE MEMBERS.

We are offering current CLE members the opportunity to attend first classes for FREE! Sign-up begins tomorrow only at the gym and ends on March 20th. The first -- and only free -- sessions of The Nine will be March 21, March 28, and April 4; one class per day and each starting promptly at 9:00 AM.

Don't miss this wonderful opportunity to improve your skills and take your training to the next level!

REST DAY WODs

1. Did you miss Helen? Feel like pulling some heavy deads? Or is Barbara haunting your thoughts? Now is your chance to make 'em up.

-- or --

2. I have a mean and nasty lil' WOD for anyone ballsy enough to take the challenge.

WOD

100 Chest to Bar Pull-ups for time.

* Everytime you drop off the bar, you MUST do 5 kettlebell swings. M 55/ W 35

** If using a band for pull-ups or substituting with jumping pull-ups, chest must still touch the bar and you MUST do 5 swings for every 10 pull-ups.

*** Chest doesn't touch, rep doesn't count!

Embrace the pain.