Rest Day Dinner Tonight!
We’ve been able to add a second CrossFit Mobility Cert with Kelly Starrett on Sunday, February 28th. The one on the 27th sold out quickly, so I’d suggest signing up for this one ASAP if you’re interested in going. It’s already posted on the main site as well, so it’s open to anyone to enroll. Questions? Post them to the blog comments.
New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
#17 Mon/Wed @ 8pm, starts December 28
#94 Tue/Thur @ 6am, starts
December 22 January 5 (NEW START DATE!)
#95 Tue/Thur @ 8pm, starts December 22 (3 slots left)
#96 Mon/Wed @ 8pm, starts December 28 (3 slots left)
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)
BLACK BOX WOD
Complete as many rounds as possible in 20 minutes:
20 kettlebell snatches
10 wallball sit-ups
5 box jump burpees
Post number of rounds to comments.
7, 8am; 12:30pm: instructor’s choice
5:30pm: 5×3 back squats
6:30pm: strict pull-ups & HSPU’s
7:30pm: 7×1 squat cleans–SKILL: Muscle-up progression
Why it’s always time to learn something new
Top 10 intermediate mistakes
much you sleep, part 2
The world’s 10 fattest countries
Let’s welcome back Brian D., who’ll be in town for a month and available for private or group training on the Olympic lifts (see comments for details).