WOD - THURSDAY, JULY 18TH 2013

TEAM ROWS WERE BACK AND IT STINKS TO LOSE!

8:30/9:30 SQUAD LEAVING OUT ALL THIS GEAR. WE HAVE STARTED A NEW ASSHOLE LIST! THIS IS CALLED THE DOUCHE LIST.  YOU LEAVE EQUIPMENT OUT WE WILL POST A PIC OF THE EQUIP AND A EMBARRASSING FB PHOTO OF YOU ON THE BLOG EVERYNIGHT UNTIL YOU COMPLETE 50 BURPEES FOR TIME.

6AM GROUP ROCKING OUT!

********PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********

CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES 

MONDAY 7/22/13

6AM(SEAN) 7AM(SEAN.P), 8:30)SEAN), 5(CASEY), 6(CASEY), 8(SEAN.P)

TUESDAY - 7/23/13

6AM(SEAN.P), 7AM(SEAN.P), 8:30(SEAN.P), 9:30(CASEY), 5, 6, 8 (SEAN. P)

WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26

6AM, 8:30, 9:30, 5, 6 - ALL DAY CASEY

SATURDAY - 7/27

OPEN GYM 9-10 - (MATT)

CLOSED SUNDAY AND MONDAY - 7/28-7/29

TUESDAY 7/30 = 6AM(CASEY),8:30(CASEY),9:30(CASEY),5,6,8 (SEAN. P)

WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!

*** BELOW IS THE LINK FOR "FLEX ON THE BEACH", THE FIRST CROSSFIT COMPETITION WE WILL BE HOSTING!  IT WILL BE ON THE BEACH ON SEPTEMBER 15TH.  HELP US SPREAD THE WORD, SIGN UP, OR LET US KNOW IF YOU WOULD LIKE TO VOLUNTEER FOR THE DAY!  PEOPLE WHO SPREAD THE WORD WILL BE APPRECIATED, VOLUNTEERS WILL BE GEARED UP AND FED, AND SIGN UPS WILL HAVE THE COMPETITION EXPERIENCE OF THEIR LIVES.  BAR CRAWL TO FOLLOW IN THE WEST END.  TEAMS OF FOUR.  GET EM IN!

www.flexonthebeach.com

***HAPPY BIRTHDAY SUPERCLEARY AND KELLY, AND HAPPY BELATED TO TOM!

WARM-UP
2 MIN DOUBLES (UNDER 30 = BURPEES)
REVIEW AND DRILL SHOULDER PRESS, PUSH PRESS AND SPLIT JERK
SHOULDER MOBILITY


WOD
* WE ARE GOING OFF THE CLOCK TODAY*
5-5-5-5-5 - SHOULDER PRESS
3-3-3-3-3 - PUSH PRESS
1-1-1-1-1 - SPLIT JERK

RESULTS FROM DIANE 7/17/13

GAMES PREP RESULTS!