Sunday, October 9, 2011

WOD:

REST

I figured Shannon would like the WOD I posted for him today.  I know we just had our huge shin-dig for the McGrevy's last night, but I wanted to throw a special goodbye blog post for Shannon!  Shannon is the man behind the great Michelle McGrevy! (so you know he has to be pretty flippin cool too)  Shannon just recently became actively involved in our crossfit group and it was so great to have him with us!!!  Shannon you will be missed in your own right by the people here at CFKP.  I will particularly miss you grumbling under your breath at me every time I yell at you to squat lower!!!  Keep drinking the kool-aid and soon you will not want anything else to drink!  I think you are developing a taste for it right now.  We will miss you so much Shannon! 

Monday October 10 there will be 1 WOD at 9am meeting outside by PSD

Saturday, October 8, 2011

Saturday WOD 1000

I apologize for the late post.  The internet was down.  I know some of you may have lost power again last, but I hope it is restored now.  Please everyone remember to conserve energy until the permanent fix happens so no one has to go without power!

This is an extremely difficult post for me to write!  Today's Saturday WOD will be Michelle's LAST Saturday WOD as she PCS's on the 15th.  I cannot say enough about Michelle and all of the wonderful things she is and has done for our little crossfit community.  Michelle is that go-to person in our group that will always help anyone, always root you on, always stays late to help pick up.  She is one of the core people that make up CFKP and we will be shaky and off balance when she leaves!  She was one of the original people who started crossfitting with Charlotte.  She has seen this community grow, shift, and change.  Now she leaves as one of your coaches - and an amazing one at that!  Her presence at CFKP has brought in so many new amazing members! People are just drawn to her - even if it means you have to do her "crazy crossfit stuff!"  I am happy she will be pursuing coaching in the states as well.  I know we will all miss her insanely (I will).  But I KNOW she will still be chiming in on our FB page quite regularly!  Michelle - you better let us know how you do in the opens girl!  Only 5 months!  We are rooting for you!  We love you and I miss you already!!!

Friday October 7, 2011 Class Time 0830

ONLY 1 CLASS TODAY AT 0830

WOD

30 Box Jumps
5   Dumb Bell Swings (55/35)
25 Box Jumps
10 DB Swings
20 Box Jumps
15 DB Swings
15 Box Jumps
25 DB Swings
10 Box Jumps
30 DB Swings
5   Box Jumps

Strength Work: Deadlift 3-3-3

Thursday October 6, 2011 Class Schedule 0830, 1630

*No 17:30 Class Today*

12 Min AMRAP

20 Situps
15 Pushups
100 m Sprint 1/2 Frontwards 1/2 Backwards(if raining 2 suicides inside)

Cashout:  Practice something you need to work at on your own

Wednesday October 5, 2011 Class Times 0530, 0830, 1630, 1730

"FRAN"

21-15-9

Thrusters (95/65)
Pullups

Cashout: 400 m sprint for time

**There is a 17:30 Class today**

Tuesday October 4, 2011 Class Times 0830, 1630, 1730

WOD


10-1  Burpee Broad Jumps
1-10  WallBalls (20/14)

*Ascending and Descending ladder's simultaneously, 10- Burpee Broad Jumps 1 Wallball, 9 Burpee Broad Jumps, 2 WallBalls etc...


Strength Work:  3-3-3 Push Jerk
Cashout: Practice Something you need to work at

Monday October , 2011 Class Times 0530, 0830, 1630,1730

"BROOM STICK MILE"

*All excercises will be performed with PVC pipe or body pump bar (no weight)*


400m Run
25 Strict Press
25 Push Press
25 Push Jerk
400m Run
25 Front Squat
25 Back Squat
25 Overhead Squat
400m Run
25 Dead-Lift
25 SDHP
25 Hang Power Clean
400m Run
25 Snatches
50 Lunges with PVC overhead (count each leg)


Cashout: 5 - 15 sec L-Sits with 30 sec rest inbetween