Friday, January 11, 2013

Reminder: 9am Saturday CrossFit Class added!  The time of the Paleo Challenge kick-off has been changed from 9am to 2pm next Saturday.  The measurements will begin at 2pm followed by the seminar.

Shout out to all competitiors this weekend participating in SuperFit Richmond and the Affiliate League.  We have an exciting weekend ahead.  Four teams are competing at SuperFit this weekend:James-Diana, Ross-Alex, Rob-Karoline, and Luvean-Chase.  Good luck!

WOD for Friday:

Barbell Warm-up

"Run Bear!"

Run 600m 

12 Bear Complex* (105/75lbs)

Run 300m

9 Bear Complex

Run 300m

6 Bear Complex

Run 600m

Post time to comments. 

*(Hang Clean-Overhead (Thruster-Jerk)-Back Squat (or Thruster- Jerk)

Comments

[Laura]

Good luck, SuperFitters!!! Make Balance proud.

[Nils]

WOD: 17:22, rx'ed

[EGP]

Good luck to everyone competing. So does the "Bear" workout/reference have anything to do with the fact that it's Mid Atlantic Leather weekend? Have fun afternoon classes, there should be some crucial outfits walking through the alley tonight on their way to the Green Lantern. You've been warned.

[Rasha]

WOD : 22.09 (45#)

[Rasha]

WOD 22.09 (45#)