Announcements

  • Goals – We are starting a tradition of monthly goals for each of our members.  Some people have written down their goals already.  I want all CF 908 members to write down their goals, no matter how big or how small, and try to achieve them this month.  We will go through each goal at the end of the month and check off the accomplishments.  One side note is that although the goal is the end, the means to the end is just as important.  Make sure you list your goal, but have a plan to achieve it.  For instance, if someone wants to master the kip, they should do 10-20 pull ups every time they are in the gym. As the pull ups become easier, that person should decrease the assistance until he or she is able to complete unassisted kipping pull ups.
  • Memberships – Today starts a new month, and for many of you that means it’s time to re-up your 908 membership. Going forward, the preferred method is through the MINDBODY system.  It is fairly self explanatory, but if you need any assistance send me an email or ask me in class.  You should be using the system to both purchase memberships and sign in to class daily.  Please become accustomed to using the system as it will become mandatory  to sign into each class on January 1st.
  • Fundamentals – Our third fundamentals group started last night @ 6pm, and will continue to meet on Mondays and Wednesdays @ 6pm for three weeks. If you know anyone who is interested in joining CF 908, please tell them to sign up for our Fundamentals program.  This is the last one of 2009.  It is not too late to still sign up for this Fundamentals group. Email Tim@CrossFit908.com to sign up.
  • Holiday Party – Next Saturday, December 5th, we are hosting our first Holiday party.  it starts @ 8pm.  Bring friends, family, and whoever wants to have a good time.  If you feel so inclined, please sign up for the Holiday Party list to bring something to the party.  Thanks!
Even Half Cindy isn't fun...
Even Half Cindy isn't fun...

Today’s Schedule:

  • Dynamic Warm up
  • Pull up practice – 5 mins
  • WOD – Complete 5 rounds for max calories/reps
    • 1 min row
    • 1 min Box Jumps
    • 1 min rest
  • Burpee Finisher – 1 min
  • Foam Roll / Static Stretch

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