Sat. Nov. 28th, 2009

Here's a great way to start a weekend!

Each week we seem to be increasing our membership. With this said, it has become more challenging to blend beginning members into our daily classes. I have done research on what other CrossFit facilities are doing. The successful programs seem to revolve around a 3-4 week introduction course designed to teach the beginner proper mechanics and fundamental movements. To solve this issue, we will be starting a beginner course called On Ramp which will begin this coming week.

**On Ramp course – NEW CLASS OFFERED!!
-4 week introduction course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The on ramp course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition for this type of activity and our daily lives. Upon successful completion of the On Ramp course, clients will have access to our group classes. Begins Dec. 2nd (6pm-7pm) – call/email for details.

Today's W.O.D.
"The 300"
25 - Pull Ups
50 - Push Ups
50 - Dead Lift - 135#
50 - Box Jumps - 24"
50 - Floor Wipes - 135#
25 - DB Squat Clean & Press left hand - 35#
25 - DB Squat Clean & Press right hand - 35#
25 - Pull Ups
for time

Check out these guys over at CrossFit Central doing "the 300":
http://www.youtube.com/watch?v=ouZFwzABvw4

Today's hours: 9am