Sprint Rows, Friday Nov 27th

CrossFit WOD:

7 rounds for total meters:
Sprint Row 30 seconds
Rest 3 minutes
Pair up on a rower. The rower will be set up for 30 second interval countdowns with 1 minute rest (to allow the next person to get on and row their 30s). If it’s just you at the rower, then set the rest to 3 minutes. Go all out for 30 seconds. Record your distance (it will freeze the distance for you) for that interval. Add up your 7 distances for your total score. This is a great opportunity to mess around with damper settings

CrossFit TAKEOFF WOD:

15 Thruster (PVC or empty bar)
15 Pullups
10 Thruster
10 Pullups
5 Pullups
5 Thruster

Rest 1 min between rounds if first time

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JUST IN TIME FOR HANNUKAH!!!!! (OR THE HOLIDAY OF YOUR CHOOSING):
STARTING NEXT WEEK WE’LL HAVE THE “PRIMAL BLUEPRINT” IN STOCK AT THE BOX. RETAIL IS $26.99, WE’LL BE SELLING IT FOR $20 DOLLARS (OR 2 FOR $37). THIS IS THE MOST STRAIGHT-FORWARD PRESENTATION OF THE WHY’S AND HOW’S BEHIND THE NUTRITIONAL METHODOLOGIES WE TEACH. MARK SISSON HAS PUT TOGETHER AN ABSOLUTELY INCREDIBLE BOOK. PUTTING THIS STUFF INTO PRACTICE HAS RENDERED ABSOLUTELY STUNNING RESULTS FOR OUR ATHLETES: SCOTT G IS DOWN OVER 30LBS, JIM K. AND DAVE D. HAVE DROPPED OVER 40 LBS OF FAT AND GAINED OVER 19 LBS OF MUSCLE!! WE’LL TAKE CASH OR CHECK IN THE GYM, AND I’LL HAVE A PAYPAL LINK SETUP ON THE WEBSITE BY MONDAY MORNING!

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