Workout of the Day: 140303

Congratulations to Rosa and Cindy for completing their first 10k run! Rosa got 10th in her age bracket!20140302-173138.jpg

We want to give a shout out to all of those that came to our 14.1 showdown on Saturday to compete and cheer on your fellow athletes! Your coaches are so proud of the camaraderie that you have built in this gym. Get ready for round 2 this week!

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The new schedule 949! This is a trial phase for the new classes, their times, and their availability per week – if they become popular you will see more coming your way. 🙂

Monday Tuesday Wednesday Thursday Friday Saturday
6am CF 6am CF 6am CF 6am CF 6am CF  
7am CF 7am CF 7am CF 7am CF 7am CF  
8am Open Gym 8am Open Gym 8am Open Gym 8am Open Gym 8am Open Gym  
9am CF 9am CF 9am CF 9am CF 9am CF 9am CF
  10am “B-Fit”        
12pm CF 12pm CF 12pm CF 12pm CF 12pm CF  
        4pm “B-Fit”  
5pm CF 5pm CF 5pm CF 5pm CF 5pm CF  
6pm “B-Fit” 6pm CF 6pm CF 6pm Barbell Club    
7pm CF 7pm CF 7pm Competition Class 7pm CF    
*Regular CF (CrossFit) Classes available for all members.
*Open Gym hours are available for all members who are on an Unlimited Membership.
*B-Fit Class available for all members who are on an Unlimited Membership.
*Competition Class available for all members who are on Unlimited Membership but MUST be approved by a coach first.
*The Barbell Club is available for all members who are on Unlimited Membership but MUST be approved by a coach first.

Workout of the Day

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

“In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Scaling:

Rx: as is, no modifications (Superman’s okay for substitute for Back Extensions, it’s still Rx).
Rx-1: modify 1 movement.
Rx-2: modify 2 movements.
Rx-3: modify # of reps or distance of run.
Rx-4: modify WOD.

 

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