WOD - MONDAY, JANUARY 6TH 2014

* AWESOME TO SEE A PACKED HOUSE FOR PERV SUNDAY! LETS KEEP THIS ENERGY RIDING THRU THE WEEK.  WE HAVE A NEW BENCHMARK WEEK COMING UP STARTING MONDAY JANUARY 13TH,  LETS HIT THIS WEEK HARD AND PREP FOR THE BENCHMARK WEEK.

** IF YOU DID NOT READ YESTERDAY'S BLOG. HERE IT IS ONE MORE TIME.

-  WE HAVE LOOKED OVER THE SURVEY AND HAVE MADE THE FOLLOWING CHANGES TO BOTH THE PROGRAMMING/SCHEDULE/PERSONAL TRAINING AND COACHING.

#1.  WE HAVE ADDED A 7:00AM-8:30AM - OPEN GYM TIME SLOT (EVERYDAY)

#2.  WE HAVE ADDED A 10:30AM-11:30AM - GROUP CLASS (MON/TUE/THUR)

-------BOTH THESE CLASSES LISTED ABOVE ARE TRIAL CLASSES AND MUST AVERAGE 6+ PEOPLE PER CLASS FOR THE MONTH OR THE CLASS WILL BE CANCELLED-----

#3.  WE HAVE ADDED A 7:00PM WEDNESDAY NIGHT CLASS.

#4. FOR THE TUESDAY AND THURSDAY OLYMPIC LIFTING CLASSES DURING THE HOT HOURS OF 9:30AM AND 5:00PM WE HAVE ADDED 2 COACHES TO THE SCHEDULE TO MAKE SURE EVERYONE GETS PROPER COACHING.

#5.  WE HAVE EXTENDED OPEN GYM ON SATURDAY FROM 10:00AM-12:00PM.

#6.  ON THE MINDBODY APP YOU WILL BE ABLE TO TELL WHO IS COACHING WHAT CLASS.

#7. BY ANNOUNCEMENT ONLY - SUNDAYS AT 11AM WE WILL DO A 1 HOUR SKILL SESSION.  EXAMPLE WE WILL SPEND 1 HOUR WORKING ON A SKILL SET SUCH AS DOUBLE UNDERS/NUTRITION/GYMNASTICS/PRE+POST WORKOUT MOBILITY/MOVEMENT EFFICIENCY.

#7.  AT THE END OF THE WEEK WE WILL BE ADDING A TAB TO OUR SITE WITH PERSONAL TRAINING.  IT WILL HAVE SERVICES AND PRICES.

#8.  WE WILL BE ANNOUNCING A MAJOR NUTRITION CHALLENGE AT THE END OF THE MONTH.  STAY TUNED!!!!

#9. ELEMENTS WILL NOW BE ON A 1 ON 1 BASIS. PRICE INCLUDES 4 - ONE ON ONE SESSIONS + 1 MONTH UNLIMITED CROSSFIT CLASSES FOR THE PRICE OF 1 MONTH.

#10.  10AM SUNDAY CLASS WILL INCORPORATE INDIVIDUAL/PARTNER AND TEAM WORKOUTS!

PERV SUNDAY!

PERV SUNDAY! - KEITHS BIG RED BALL.

PERV SUNDAY!

WARM-UP
1 MIN DOUBLES
20 BACK SQUATS (BAR)
10 KB SWINGS STRAIGHT ARM (LIGHT/MED/HEAVY)
REVIEW AND DRILL WALLCLIMBS
REVIEW AND DRILL STANDARDS FOR WORKOUT

STRENGTH
BACK SQUAT -  5X5@90% OF 5RM
(1 SET EVERY 2:30)

WOD
AMRAP 14 MINUTES
3 ROUNDS OF:
7 WALLCLIMBS
14 CHEST TO BAR PULL-UPS
21 HR PUSH UPS
28 KB SWINGS...70/53 POUNDS

WITH THE REMAINING TIME = AMRAP OF MUSCLE-UPS (NO MUSCLE-UPS = BURPEES)

*SCORE = TIME TO COMPLETE 3 ROUNDS AND MUSCLE-UP/BURPEE TOTAL

RESULTS FROM A PACKED PERV SUNDAY!