A notice to our CrossFitters: CFS will be CLOSED on Thursday, 5 Feb 2009, for training. The will be NO class on this day. Please mark your calendars.
Also on 15 February 2009 prices will be going up for new clients, pricing remains the same for current members. If you have friends or family who are interested in joining but have been putting it off or making excuses now is the time for them to join. Prices will be posted soon. Please post any questions regarding these updates to comments or contact a trainer when you are at the gym.
Today's WOD:
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
For scaled WODs, go here. Post number of pull-ups completed for each round to comments.
For a sweet kipping pull up video, watch this. I know many of you are super close to getting them!
CrossFit Kipping Step One from james hobson on Vimeo.
Hey Ruiner- keep forgetting to ask you, when do you leave? We want to have something for you for all your help and to send you off properly, plus AF Mike aka ROBOT is dying to get into the Century Club. Feb 3 is the night before a rest day- what do you think...
Posted by: Lo | Friday, January 30, 2009 at 09:22 AM
What my co-workers have coming to them:
C:\DOCUME~1\h572560\LOCALS~1\Temp\notes591E49\WHAT.wmv
Posted by: Lo | Friday, January 30, 2009 at 11:00 AM
What type of centruy club do you speak of, lo?
Posted by: davey g | Friday, January 30, 2009 at 11:32 AM
The Century Club is CRAZY! For 100 minutes, every minute that passes you take one shot of beer, and complete one pull up!
There is also the modified HOUR OF POWER- same concept, just lasts 60 minutes.
Those that partake will need to help pitch in for beer and trash bags! Are you in?
Still waiting on a day...
Posted by: Lo | Friday, January 30, 2009 at 12:26 PM
Here is a video of the Century Club performed at Crossfit One World:
http://www.youtube.com/watch?v=DDPcSEQXg0o
Posted by: Lo | Friday, January 30, 2009 at 01:30 PM
I fly out on friday the 6th. The third sounds great. Looking forward to it.
Posted by: Ruiner | Friday, January 30, 2009 at 02:34 PM
Ruiner what kind of beer?
Posted by: JASON | Friday, January 30, 2009 at 04:10 PM
CONGRATS TO EVERYONE THAT GOT THEIR FIRST KIPPING PULL-UP TODAY- ALL OF US TRAINERS ARE VERY EXCITED FOR YOU~
Posted by: Lo | Friday, January 30, 2009 at 07:14 PM
To piggy back on Lo's comment it was an outstanding effort today by everybody. Julia's first kippers (she almost danced out of the gym), Candie, Dome, Nicole, Slim D (Used to be Big D but if you've seen him lately you know what I'm talking about the guy looks great) and all of the hard work put forth by everybody. You've all earned the rest day!
Posted by: DJ | Friday, January 30, 2009 at 08:49 PM