Sunday Schedule Reminder:  No classes this Sunday. . . but we will have open gym from 12p – 3p.

To go over what happens on Thursday.  There is a coach or two at every class to help offer technique pointers and cues for each athlete.  You can work on a missed workout from Monday, Tuesday or Wednesday or you can work on a skill that you would like to improve.  Either way a coach is there to give you a hand.  If you did the Paleo 30 Day. . . make sure to repeat the Paleo Baseline WOD which will be posted on the marker board.

5:30a, 6:30a, 12p, 4p, 5p, 6p – Open Gym w/ the coaches

7p – Rowing Endurance w/ Coach David & The Mark Peterson (no 10K’s)

7p – Olympic Lifting Instruction w/ Coach Noal & Coach Matt

8p – Boxing w/ Coach Ricky **NEW COACH** (will be substituting for Fernando for a few weeks)

8p – Gymnastics w/ Coach Kara

InterWeb Sites of interest:

Thug Kitchen – make a shake like a pro.

CrossFit – Turning 7’s into 10’s Promo – ESPN2 commercial

And for anyone who would like to work on the games WOD 13.4:

7 minute AMRAP of:
Clean & Jerk (135/95)
3 of each, 6 of each, 9, 12 and so on.

* For full WOD description: CLICK HERE