March is our month to test out new programs that we would like to implement on a consistent basis. We will be once again rearranging the schedule as follows:
- BMC (Morning)- Monday/Tuesday/Thursday/Friday: 10am
- BMC (Evening) – Monday/Tuesday/Thursday: 6pm
- Barbell Club – Monday/Wednesday: 7pm
- Competition Class- Tuesday: 7pm
Note: 7pm Monday thru Wednesday will be OPEN GYM hours in conjunction with Barbell/Competition Classes. So if anyone missed any classes for regular CrossFit, you may come in and do the WOD as long as it doesn’t interfere with class and/or needs permission by a coach.
Workout of the Day: March 21st, 2014
6 Rounds for time of:
Run 200m Backwards
15 Kettlebell Swings
Rx+1: 25 kb swings and 25 sit-ups.
Rx: as is, no modifications.
Rx-1: modify weight of kb swing.
Rx-2: modify 2 movements.
Rx-3: modify 3 movements.
Rx-4: modify # of reps or rounds.
A taste of the Orient
Stir fry onions, snow peas and ginger in oil until onions are translucent. Lower heat and add eggs, cheeses and salt and pepper. Stir quickly as egg beaters or egg whites take very little time to cook. Remove from heat and continue to stir until cheeses are melted. Add seasoning to taste. Serve hot topped with mandarin orange slices.