Workout of the Day: 140311

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Announcement #1: As you know 949 family, we have added some new classes to the weekly schedule and will be continuing to alter the schedule throughout the month of March. Below you will find an updated schedule from last week – as requested, we have added a few more BMC (bodyweight metabolic conditioning), another time slot for the Barbell Club, as well as an additional Open Gym hour! Please remember, this schedule is not set in stone yet – we appreciate your patience as we solidify what will work best for the gym.

Class Time

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

6AM

CF

CF

CF

CF

CF

 

CLOSED

7AM

CF

CF

CF

CF

CF

 

CLOSED

8AM

Open Gym (OG)

OG

OG

OG

OG

 

CLOSED

9AM

CF

CF

CF

CF

CF

CF/BMC

CLOSED

10AM

BMC

BMC

 

 

BMC

 

CLOSED

12PM

CF

CF

CF

CF

CF

 

CLOSED

5PM

CF

CF

CF

CF

CF

 

CLOSED

6PM

BMC

BMC

BMC

BMC

CLOSED

 

CLOSED

7PM

CF

Barbell Club/Open Gym

Competition Class

Barbell Club/Open Gym

CLOSED

 

CLOSED

Announcement #2: We are no longer offering our 8am Free (new clients) Class – but we are offering 3 FREE Classes that any new athlete can use within a 7 day period (1 week time span – any regularly scheduled class). The BMC (bodyweight metabolic conditioning) class is suitable and modifiable for all athletes (and so much fun) – if you have a friend or family member that has been interested in checking us out this is a perfect class to bring them to!

Announcement #3:  If you did not have a chance to attend the Competition Class or the Barbell Club last week and are ready to start please get in touch with one of your coaches to discuss joining! Remember we are using a test-in program to allow athletes to join the classes (no, it’s not a “cool kid” club and we encourage everyone to participate); however, there is going to be a higher level of skill involved in the classes and we want to make sure everyone is moving safely before anything else. Please use the link below to print out your Levels sheet and bring it into the specialty class upon attendance!

http://crossfitseattle.com/wp-content/uploads/2011/04/Skill-Levels-1-IV-spreadsheet.pdf

 Workout of the Day:

6 Rounds for Time:
7  Push Press (95/65#)
8 Burpee Box Jump (24/20″)
9 Toes-To-Bar

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