"Quick Twist of the Wrist"

A well timed power jump with a quick twist of the wrist results in this fun movement.

Having a good rope doesn't hurt either!

How's your double under?

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WOD

 "CHIPPA"

for time:

50 wall ball, 20/14#

40 pullups

30 dips

20  power snatches, 45/25kg

10 burpees

20 shoulder-to-overhead, 45/25kg

30 kettlebell swings, 24/16kg

40 box jumps, 24/20"

50 double unders

compare to 26JAN2011. Post results to comments or BTWB!

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"10 Ways To Be a Better CrossFitter" - CrossFit Leander

1. Leave your expectations at the door.
2. Relinquish All Myths.
3. Keep it Positive.
4. LISTEN, LISTEN, LISTEN.
5. Remember to Breath.
6. Staring Is Caring.
7. Quality Over Quantity, ALWAYS.
8. Be Someone's Cheerleader.
9. Keep Going to CF, Even When It Hurts
10. Make Peace With "Last Place"

Before you think anything crazy, go read the full article to see their explanations.

Agree with the list? Disagree? Have anything to add?

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A schedule change

Attention Attention!

We'll be adjusting our class schedule beginning next week to add even more CrossFit classes for you hungry athletes! Here are the details:

• 10am classes Monday through Friday will be shifted to 11am. (No more 10am classes for now) Hopefully you early lunchtimers can start showing up!
• New 8am classes will be added on Tuesdays and Thursdays.
• An additional CrossFit class will be added on Saturdays at 10am.
• The Foundations Program classes will be held Tuesday/Thursday at 7am/11am/6:30pm and Saturday at 12pm.

The changes are already up on our awesome RSVP system! Thanks Hermz!

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WOD

"CHIPPA"

for time:
50 wall ball shots, 20/14#
40 pullups
30 dips
20 power snatch, 45/25kg
10 burpees
20 shoulder-to-overhead, 45/25kg
30 kettlebell swings, 24/16kg
40 box jumps, 24/20"
50 double unders

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The 30-day Food Journal Challenge starts today! Register here. For your first post, let us know your goals for the duration of this Challenge.

The Jack Lalanne VOD: Unhappy People