The New Box, and Fat on Low Carb? Thur, March 18th


This Saturday morning, at 8am, the CFHR coaching staff will be doing some continuing education training for 1 hour.  We’re looking for 5 volunteers to help them train.  This will involve instruction of the Squat, Front Squat and Overhead squat.  If you are looking to further your understanding of these movements, hear top notch instruction, and/or prepare yourself for a future CrossFit certification, this is a great opportunity.  Please e-mail Nicole@Crossfit-HR.com if you are a volunteer.  We’re taking only the first 5. 

SPOTS ARE ALL FILLED FOR SATURDAY.  THANK YOU TO THE QUICK VOLUNTEERS.  WE’LL GIVE MORE LEAD TIME FOR THE NEXT ONE.
There are only 2 more spots left in the April TAKEOFF course.  If you know someone interested in starting, please have them signup online at www.crossfit-hr.com/Questionnaire.html 

CrossFit WOD:

Push Press (these percentages are slightly different on purpose)
3 @ 65%
3 @ 70%
3 @ 80%
3 @ 85%
3 @ 90%

Rest, then

Run 1 mile for time.  Rowing substitution (for injuries) is row 1500m for time

Please bring a stopwatch to time your mile run.
 

————————————————-
—————————————————
I just spent the evening at the new box with Josh, John S. and Connie’s husband developing the layout.  You guys are gonna love this space!!!  I’ll be putting the call out soon for help in prepping (mainly lots of shop-vac work) the new space and making the equipment move.  Expect most of it to happen the first week in April,  with the big equipment move happening Sat April 3d, then the big Fit 2 Fight Fire Fundraiser the following weekend.
_________________________________
Speaking of the Fundraiser, donation forms are now posted, and the link to Paypal donation is working.  Please start spreading the word and raising money to outfit the Hampton Fire Dept with fitness equipment.  All details and resources are at the fundraiser website:  www.Fit2FightFire.wordpress.com
LIVE STRONG!!!

Leave A Reply