THURS 01.16.14 Today is Bring-A-Friend Day!

Today is Bring a Friend Day!

Today is our January Bring-A-Friend Day, so if you have a friend who’s curious about CrossFit, bring them along to class!
I’ve heard a few of you say your friends won’t sign up or aren’t sure they want to commit to CrossFit. Invite them anyway!
THEY AREN’T OBLIGATED TO JOIN OR SIGN UP FOR AN INTRO OR ANYTHING!
This is just a chance to have an Open House & show your friends what CrossFit is all about.
So bring a guest (or send them without you… you don’t have to escort/chaperone them if you can’t make it) & if they’ve never been here, have them show up 10 minutes early to fill out a waiver.

BAFD (27 of 84)Danny, Mrs. Flader & Ellen at last summer’s Bring-A-Friend Days

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Carlos
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD) – BRING A FRIEND DAY!

A. Back squat or goblet squat: 3×10 workups
B. Partner Cindy*:
As many rounds & reps as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats

*:30 on, :30 off… you work for 30 seconds, then your partner works for 30 seconds.
One partner works while the other rests.
Pick up where your partner left off.

And coming tomorrow…

Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75#
10 Deadlift, 115/75#
15 Box jumps, 24/20″

USE THE SAME BAR FOR SHOULDER-TO-OVERHEAD & DEADLIFT REPS.

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