Saturday 120908

SCHEDULE ANNOUNCEMENT! Effective Monday, September 10, we will be adding an 8:30 PM Beginner WOD from Monday through Thursday at our 28th St. location. Also, this weekend and every weekend, all classes at 28th Street ONLY.

Black Box WODs (check schedule for times):
A: Clean & jerk 1 rep max

B: Max Height Box Jumps

Beginner WODs (check schedule for times):
A: Mobility Work

B: Scaled “Diane”
21-15-9 reps for time:
Dead Lifts (185/123)
Handstand Push-Ups

High Noon Hero WODs (at noon & 1pm):
“Ship”
Nine rounds of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Roxy writes: “Crossfitting at Burning Man! It was a crazy trip, not much room for working out, but definitely room for crazy costumes.”

Here’s what’s on tap for Sunday’s classes, all at 28th St. ONLY:

Black Box WODs (check schedule for times):
A: Russian gymnastics warm-up

B: 50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

Beginner WODs (check schedule for times):
A: Find 1 rep max on the Clean and Jerk

B: Find Max Height Box Jump