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HOLIDAY SCHEDULE WEDNESDAY 12/24/14 – 9:30AM ONLY *** CHILDCARE AVAILABLE THRUSDAY 12/25/14 – CLOSED “MERRY CHRISTMAS” FRIDAY 12/26/14 – CLOSED WEDNESDAY 12/31/14 – NO 4pm OR 5pm CLASS ALL OTHER CLASSES AS SCHEDULED *** CHILDCARE AVAILABLE FOR 9:30AM CLASS ONLY THURSDAY 1/01/2015 – HAPPY NEW YEAR 9:30AM CLASS ONLY ** CHILDCARE AVAILABLE ~ALL OTHER CLASSES AS SCHEDULED~
Ok WSCF, it has been two weeks since you challenged yourselves to overcome a weakness. Where are you at? What has/hasn’t worked for you. Please share for the benefit of everyone…What are you going to do if you make the goal early, or if you don’t get it by the 31st? Have you been faithful in your training? Have you stepped out of your comfort zone and tried new things? Have you asked around to others who have the movements? Weight? Better technique? Let’s get updates people! Keep inspired! Build each other up and help each other along the way!
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Ask Coach Sam what you can do! http://journal.crossfit.com/2015/06/gymnastics-the-long-journey-worth-taking.tpl
FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row
To those of you who work out in the evening, tomorrow is Manuel's last day! Manuel has been a staple of the gym for a long time, and his infectious energy will be missed. Come on by at 5:30pm tomorrow and wish him luck as he moves back to Europe!
Congratulations to all of you who PR'd your "DT" time this month! In case you didn't know, the benchmark workout "DT" is a CrossFit Hero WOD. It was made in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (Description and photo from crossfit.com)
New WOD: Back squat 3-3-3-3-3 Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes. Post loads to comments and BTWB Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!! *This Friday we have an...... Click for more: http://www.crossfitverve.com/?p=18372
Hello CrossFit Kids Parents! Due to technical difficulties, our email update to all of you has failed to send this week - please remember that there is no CrossFit Kids class tomorrow, Thursday 7/2 We will resume our next session on Tuesday, 7/7 Thank you!