July 31 WOD - News & Notes

Holy hobbit's feet, Batman. Part Two.

Don't know about Thursday night, but you could hear rats fart during the morning classes. I'll presume everyone will be well-rested for Friday's WOD -- you'll need it.

Quick reminder: This Saturday, August 1st, will be the first in a series of Nine In One classes. This is a great opportunity for ANYONE -- current CrossFitters, newbies, members of CLE or other gyms, and/or folks scratching their heads wondering what's with all this "CrossFit hoopla" -- to learn about the basic fundamental movements used throughout our daily workouts. Don't miss out on this great value, too! Our Nine class is mandatory for all new members and costs $100. The Nine In One class is FREE! If you have any questions, feel free to contact Coach Carl:  [email protected].

Hmm. What else...

Timeliness: Be prompt to class. This goes for athletes AND coaches -- even at 6AM. Sigh. If you are not in the door within 10-minutes of each class start-time, you will need to wait until everyone has completed their WOD or until the next class. This isn't a Travis, Aaron, or Carl thing. This is an everyone thing. We all bleed, sweat, and train our asses off together as a team. No individual is more important than the next. Let's all be courteous to our fellow athletes. Be on time.

Anyone in Cleveland have a comfy couch for Coach Carl to crash on so he makes it to the first AM class before 6:02? Argh you, alarm clock...

Programming: I'M STOKED! Starting in August, CrossFit CLE will fall away from HQ's programming. What that means for you? Lots of HARDEN THE F UP WODs! Stronger. Faster. Leaner. More bad-ass than ever. We'll be putting the work back in WORKOUT!  No need to worry about missing a day of training or making it up on rest days. Everyday is a training day!

August at CrossFit CLE will officially be The Dog Days of Summer!

You've been warned.

So this must mean...

 

Northwest CrossFit - 2009 CrossFit Games Affiliate Cup Champions

More news, notes, and gym happenings coming soon. Information about the affiliate team is forthcoming. Stay tuned...

Run 400 meters

20 KB swings

Burgener Warm-up [10 reps each] x 2

Five rounds for time of:

12 Deadlifts

9 Hang Power Cleans

6 Push jerks

Post time to Whiteboard.

1-min L-hang hold

10 KTE

20 V-ups

1-min Handstand hold

10 Push-ups

20 Twisting crunches [yep!]