* Not you all, the dumbbells!
For Time:
21 Dumbbell Push Press (40#/25#)
500m Row
18 Dumbbell Push Press
500m Row
15 Dumbbell Push Press
500m Row
Results
Couples Retreat on the Rowers:
Tough week of sledding for all. If your hamstrings aren’t sore it means you didn’t get in the box! Today was a quick push-pull that still left you on the floor when all was said and done.
Come in Saturday for the 10am and 11am and give your best at the SRCF “Road to RX” Challenge. This will be fun! For those who want to see what skills they have in their toolbox and which ones are still under construction we will have a WOD that will be pass/fail; go or no-go. There will be an Advanced Skills Challenge WOD (that is mandatory for the Affiliate Team) and a Standard Skills Challenge WOD. These are based on CrossFit Oahu’s RX Test (posted the other day) but modified to what we want to test and emphasize. Certain skills were removed, some added, some modified. Details will be reviewed along with standards. You will get a judge and be broken into groups. If you elect to not do the challenge that is totally okay. The rowers are available and will be set up for a nice 5k row.
Notes:
Congrats to Judi who completed Elements this week and will be a regular at the 6am class!
Saturday is “Skinny Dip” day. Or with the recent snow and cold maybe it’s more like a “Polar Bear plunge”. Come in and get dunked to see what your body fat composition is. Bring your suit and towel! Cost is $49 for 1st time test and $35 for a re-test. For those who have stuck with the Paleo/Zone Nutrition Challenge this is the check in to see how much your 7 weeks of discipline and consistency have paid off. We can see the difference in so many of you and it’s so great to watch the transformations that have occurred.