FCF/CFSLU HOLIDAY HOURS

I know you're all thinking about it!

Gaylin R, Jim B, Madge D, Anastasia M, Jake V, Matt M

Tuesday 12/24:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 12/25:
CLOSED

Thursday 12/26:
FCF 9/10/11am
SLU 9/10/11am

Tuesday 12/31:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 1/1:
CLOSED

*Specialty Floor hours are 9-12pm on Tuesday 12/24, Thursday 12/26, Tuesday 12/31 for Mobility, Strength, Endurance, and CompEx athletes!

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• a Saturday in January - THE FCF/CFSLU ANNUAL HOLIDAY PARTY!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Champagne Saturday 12/21

• establish a heavy snatch within 20 minutes
• establish a heavy clean & jerk within 20 minutes

Post loads to whiteboard/your journal/comments/the Cody app.

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It's VOLUME Week!

And look how excited Gaylin R and Jeff P are!

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• Thursday 12/19 - Our 3:30pm-8:30pm classes have been cancelled for a Staff Meeting.
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Volume Week Monday 12/16

STRENGTH

back squat 5x3

CONDITIONING

21-15-9-3 for time:
hang power clean, 61/45kg
toes-to-bar

Post time to whiteboard/comments/the Cody app.

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Breakfast For Dinner Shame Should Be Put to Bed - NPR
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Warming Up Your Snatch*

Julia A, Sheena C, Gaylin R

What's your favorite method? Burgener warm up, Thacker A & B, Arnold Method warm up, Snatch Positional Stretches, etc?

*hehehe

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Champagne Friday 10/11

"ISABEL"

for time:
30 snatches, 61/45kg

Compare to 28MAY2013. Post time to whiteboard/comments/Cody.

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That New New

A huge congratulations to the August 2013 Foundations Graduates!

Cheryl, Melissa, Lillian, Lauren, Vinod, Thao, Anna, Tony, Nate, Paul, Hannah, Eric, Ani, Jenn, Joel, Brian, Stephen, Troy, Jeff, Bob, AB, Danny, Jason, Gorm, and Robert

Be welcoming to all the new faces you see in class this week!

Also it's Dr. Blair now:

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• We have a CrossFit Total this Saturday at 2pm! Test your 1RM back squat, 1RM press, 1RM deadlift with a bunch of your fellow athletes. Register here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Tuesday 9/10 - HBD Gaylin R, Laura W, and AB!

STRENGTH

every minute on the minute for 10 minutes:
3-position clean (floor, knee, high hang)

CONDITIONING

"15 Minutes of Fury"

15 minutes for max total reps:

• 5 minutes 20 air squat, 10 HR push ups
• 4 minutes max lunges
• 3 minutes plank, 15/10kg
• 2 minutes max double unders
• 1 minutes max Monkey Smashes Coconut/sledge/slam ball, 20/10#

Every rep counts. Post total to whiteboard/comments/Cody.

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42 Clever Food Hacks That Will Change Your Life - Buzzfeed

Do you have any good hacks?

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Team Work Make the Dream Work

Julia A, Nadia T, DNA D, Gaylin R, and Sarah A 

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WOD for Thursday 8/22

GYMNASTICS

play with bar muscle-up for 15 minutes

STRENGTH

find a heavy 5-rep deadlift for today

Post deadlift load to whiteboard/comments/Cody.

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Bad Idea Thursdays - participate at your own risk! Otherwise you can work on those deadlifts.

Jamie H is celebrating her birthday with a special WOD at 7:30pm

"A Cure For the Common Birthday"

for time:
800m run (for everyone)
60 situps
60 box jumps, 20"
60 dips
60 kettlebell swings
60 overhead lunges, 15/10kg
60 ring rows
60 squats
60 burpees
(... then puke)

1 person working at a time, the other(s) drinking planking.

Then at the end you'll checkout with a beer. Or beers.

>> 1 person (1/2 WOD) =1 beer
>> 2 people = 3 beers
>> 3 people = 5 beers
>> 4 people = 7 beers
>> for every extra person in your group +2 beer

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