4 Rounds for time:
400m Run
25 Kettlebell Swings (53#/35#)
40 Squats
or for those who did the above WOD at 0630 Thursday:
4 Rounds for time:
500m Row
400m Run
Results (both for Thurs 0630 and Fri classes)
View this photo
View this photo
View this photo
So far the gym in on track and the larger space looks great! Next week is the framing/construction of the demising walls (for sound) and then sheetrocking and painting. While the demo and construction is underway the programming will adapt to what space and equipment we can access. Thanks for the patience and I promise you we will still do CrossFit during this phase. (Zumba doesn’t start until Sean finishes his dance training)
“Speed Training” with Dan Bailey – video [ipod] [mov] [HD mov]
“Constantly Varied Kitchen: Deep-Dish Breakfast Pizza” with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]