It’s great to be back home in the gym doing varied workouts. Thursday’s wod was very reminiscent of how I felt everyday on our vacation!
I have some new advertising cards displayed on top of the cubbies. They are gift cards for a free month at Nearly Perfect CrossFit. The way they work is, you take a few to pass out to people who might be interested in coming to the gym. You put your name on the back of the card in the top left corner. When your friend comes in to redeem the card, I will see your name. I will give you 50% off your next training fees when they stay for their second month. It’s a win/win for them, you and our gym! If you get 2 people to join every month, you can come for free! Take a handful of gift cards, pass tbem out, and start claiming your free months!
Be prepared! Wear long socks tomorrow for the rope climbs!
MONDAY 1-19-15 AMRAP in 12 minutes: 9 DB Thrusters (35, 25) Rope Climb TUESDAY 1-20-15 "Circle Circuit" 2 Rounds for reps: 1 minute of work at each station for reps 15 seconds for transition/recording Sledge Hammers Jump In/Out of tire Push-ups with toes on tire Tire Flips Slam Balls KB Swings (53, 35) Sit-ups Wall Balls (20, 14) Double Unders Walking Lunge Steps WEDNESDAY 1-21-15 For time: "Randy" 75 Power Snatch (75, 55) THURSDAY 1-22-15 Overhead Squat 5-5-5-5-5 FRIDAY 1-23-15 3 Rounds for time: 10 Curtis P's* (95, 65) 20 Toes to Bar *combination movement of a Hang Squat Clean, Lunge Step with the bar in the rack position, Lunge Step with the other leg, Push Press, all without putting the bar down. (Thanks Val- who needs Lydia when we have Valerie!) SATURDAY 1-24-15 Open Gym from 8 to 10