Tuesday 11.24.09
Announcements:
The 1st Annual
CrossFit Christmas Challenge
5k Run and 1Mile Dog Jog
To benefit Paws-Ability
Dec 12, 2009
On Sunset Beach, NC
Monday, January 18th
9am-5pm
Cost: $157
9am-5pm
Cost: $157
Why attend Oly Seminar?
We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake.
Holiday Hours:
Thursday & Friday 9am classes only. Please sign up for class on the white board.
"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -M. Rippetoe
WOD: Deadlift 1 rep x7
Endurance: Row 20:10 x 8 (tabada)
And if you feel like doing some motivational burpees when you are done, feel free to be late to class. Confused? See yesterday's post below.
Kevin does Fran for the first time. And all he caught was the "Fran Cough".
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Thank you Karen
# Posted By Ravyn
| 11/24/09 2:06 PM
You're welcome, big sis.
# Posted By Coach
| 11/24/09 10:08 PM
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