Wednesday 2.3.10

Nutrition Class Tonight!

6:15- 7:15pm 

$10 (open to non-members, too!)

Sign up online under the scheduled 6pm WOD

Also, February fees are due this week. You now have the luxury of paying online! 

World Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

Kollin does his jumping pullups-Fueled by CrossFit and not by Pop-Tarts :)

Young Athletes class tomorrow @ 5pm. Don't forget to sign up your YA for the next 4 week series!

Warm-Up

Baby Elephants/Samson Stretch/400 m run

Skill

Sumo Deadlift High Pull 

WOD

AMRAP in 7 minutes:

7 SDLHP 

7 Clapping pushups

Coaches notes: SDLHP 75# for males & 45# for females. Scale pushups and weights as needed.