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Wednesday, December 23rd, 2009

Coach B and Coach S on the erg

Workout of the Day

Benchmark 3/5

500m row

No one will understand your pain. “That’s it? 500m?” But, if you tackle this brief little test right, you will feel it for about 10 minutes afterward. You’re going to need to rein yourself in a little bit at the start and then try to hold that pace throughout the entire effort. This is about power output, coordination, and determination. This workout requires a long warm-up preparing you for maximal output. DO NOT get on that rower until you are ready to shine! By far, the simplest, funnest and most gut-wrenching test I have ever done at CrossFit – I hope you enjoy the challenge. Coaches and spectators… bring your throat lozenges and get ready to… encourage :). As a coach I’m looking to see who’s got gears. If your 500m pace is anywhere near your 2000m pace, then we’ve got a problem to solve! Get ready for a fun day! – coach b

Recover with jump rope…

Then do 3 rounds of the CrossFit warm-up (10-15 reps) at a brisk pace with kettlebell swings added in…


Holiday Hours

Dec 24th: 6:00am to 10:00am only.   No evening hours.

Dec 25th: Closed

December 26th: Closed except for Team workout at 9:00AM

December 31st: 6:00am to 10:00am only.   No evening hours.

January 1st: 1:00pm Team Workout and Paleo Potluck

Class Schedule for January

Check out our new online class schedule here.  As our On Ramp program starts for new members in January, we’re bringing back hour long classes, which will replace some of our Open Gym hours.  Starting Jan 2nd, we’ll be holding a free drop-in classes for beginners every Saturday at 11:30.  Feel free to attend and bring friends and family who want to try it out.


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