Scottransformation, Wed March 17th

 Scott G wishes we had started the FTBB contest when he first showed up.  This is 8 months in the making.  The crazy thing is, he even had remarkable changes over the 9 weeks of FTBB.  We’re in the judging process of FTBB.  Expect winners will be announced this Friday on the blog.

 HAPPY ST PATTY’S DAY.  IF YOU DON’T HAVE ON ANY GREEN TODAY, GO AHEAD AND DO 50 BUPEES FOR GOOD MEASURE.  

If you plan on attending the FTBB Party (everyone is invited) at Espeto na Brasa, on Saturday evening,  please e-mail Jim K. at JimKoskeJr@hotmail.com. This is even if you voted on the right.  He needs to know a precise number for reservations.  


If you plan on attending the CrossFit Games Sectionals the weekend of March 28th in D.C., please contact Alan (LITTLAD@HOTMAIL.COM) about caravaning up. 

A reminder that our next TAKEOFF session starts April 1st and runs 4 weeks.  If you have someone new interested in attending, please have them read about TAKEOFF and sign up for this session HERE.  We are no longer taking new walkins to TAKEOFF.  They need to sign up for a session.  This 4-week block allows us to provide the highest quality coaching.

CrossFit WOD:

For as many rounds as you can (but a minimum of 5), complete the following tasks within a 3 minute window.  The timer will be set on a 3 minute repeat.  At 3-2-1 GO, execute the first round.  Rest until the 3 minutes is complete.  When the 3 minutes is up, you will start again. Do this as many times as you can and still fit within the 3 minute window.   Even if you miss the 3 minute window, complete at least 5 rounds.

CrossFitters with at least 4 months experience at CFHR:
20 unbroken wall balls (20#-10’/14#-10′)
20 unbroken chin ups
20 unbroken double unders (or 60 singles)

CrossFitters with less than 4 months experience at CFHR:
10 unbroken wall balls (14#-10’/10#-8′)
10 unbroken chin ups
10 unbroken double unders (or 30 singles)

CrossFit TAKEOFF:
Skills:  Back Squat, Dumbbell Snatch, Weighted (Russian) Lunge
WOD:  As Many Rounds in 10 Minutes of:
     10 Dumbbell Power Snatch (5L/5R)
     10 Steps Weighted Lunge (5L/5R)

LIVE STRONG!!!

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