Labor Day Schedule

We will run classes as normal come Monday.

Orin and Adam-Jon

Remember we're doing the 31 HEROES workout all day Saturday!

----

WOD

for time:

500m row

then

for time:

150 double unders

then

for time:

400m run

Post time to comments!

----

Look at our new coat hanger:

The Schwinn Airdyne is another great conditioning tool, especially for those nursing injuries, or avoiding usage of specific parts of the body. You can use this strictly for the upper body, the lower body, or both! One cool fact about the Airdyne is that it runs a fan that reacts to whatever energy you drive into it- the faster you go, the harder it becomes.

Beast Test: How many calories can you get in 1 minute?

----

Warrior Dash Costume

The Warrior Dash is almost here! (Garit's on the team now!) It's time to start thinking about your costume. Everyone should wear a FCF shirt (if you don't have one its high time you did- only $20!) and something ridiculous like a wig, crazy hat, some sort of rad facial hair (real or fake), or real nuts like those short Army shorts or an adult diaper. Go crazy!

Adam's going as this dude. "Some sucker's gonna be eatin mullet dust when I fly past ya!"

Science has tested it and it's true: mullets are aerodynamic and are proven to make you faster...

----

WOD

for time:
400m run

Rest precisely the time of your last run. Use POSE!

----

When CrossFitters talk about PRs (personal records) people recite some amazing times, but how accurate are they really?

http://games.crossfit.com

The CrossFit Games site ponders the same thing: Self-Reported Versus Rigorously Judged WODs

Speed Walking

With heavy sh!t

----

WOD

4 individually-timed rds of:
400m run

then

"Death By Pullups"

With a continuously running clock, do one pullup the first minute, two pullups on the second, three pullups on the third... continue this pattern as long as you can.