Whole Life Challenge updatesYou've probably heard by now that there was a glitch in the website, so everyone scored six points for Sunday, whether they were good girls who stayed in, ate cleanly and did laundry, or bad boys who watched football, ate pizza and drank wine. It's been fixed, so we can now log our points again. Do it by 3pm each day... no excuses/re-dos if you miss the log-in/forget/etc.
Still need to do your Prelims WOD & measurements?
You've got two chances left... be at CFM tonight at 8pm or Wednesday at 12:30. And please post in the comments to let us know when to expect you.
Curious about your body composition beyond just measurements?
The hydrostatic body fat testing tank will be back at CFM next Wednesday, 9/19, from 4 to 7 pm. These results HAVE NO BEARING on final WLC scoring, but if you're curious and wish to spend the extra dough, make an appointment in the gym to get dunked on Wed, 9/19 and again on Wed, 11/7 as WLC wraps up. Tests are $30 each. More details here.
Tink's Grass-fed BeefTink's will make a delivery on Wednesday if we have enough interest. Check out the price list below, email your order to email@example.com, and leave cash or check at the box tonight (meat will be delivered Wed afternoon...payment is due at the time of delivery).
Need jump rope help?Save the date for a jump rope seminar at CFM on Saturday, October 20th from 9 to 11 am.
Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, recent CrossFit athlete and founder of jumpNrope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide.
Molly, now a current CrossFit athlete, understands the athletes need for consistent, consecutive and efficient double unders. She also understands that each WOD or workout varies when the double under is prescribed, resulting in the need to lengthen or shorten a rope, how that works mentally and physically and what tools and movements can be worked on to improve and increase your consecutive doubles. This seminar is the only seminar conducted by a competitve, professional and 28+year jump rope coach. All athletes attending this course will leave with the proper tools and movements needed for a future of painless double unders.
Lucinda, did you smile for all nine minutes?
Workout of the DayA. 20 minutes to a heavy squat snatch single
B. Snatch Balance 3x3 @ 90% of A
C. 8min AMRAP
10 Squat snatch @ 75% of A
10 Strict Pullups