February 18, 2014

News and Notes:

We’re supposed to get a few inches of snow and ice tonight so please keep an eye out for updates on possibly cancelling the morning class.

Please make sure that you are in the habit of signing up for classes.  If you were at the gym tonight you saw how busy the evenings are becoming and we cap classes at 8 members.  Don’t make me be the guy that tells you you can’t work out because you were not signed up.

Below is a great article from  Games athlete Talayna Fortunato on mistakes CrossFitter’s commonly make.  This article is directed towards individuals looking to compete but much of what she says applies to us all.  Plenty of good advice and sometimes it helps to hear it from somebody other than me:)

http://wodsuperstore.com/blogs/news/9623173-top-10-mistakes-crossfitters-make

Strength:

Push Press 3×5 (+5)

MetCon:

5rds

:30 max S2OH

:30 max Double Unders

1:00 min Rest