04/02/10 – Strength & Sprints Day 33 Test Day / Final Day

Today’s Schedule – 6am / 12pm / 4:30pm / 5:15pm

Tough Mudder Team – If you are interested in a CrossFit 908 T-Shirt for the Tough Mudder race please post your size to the comments section.  The t-shirts will cost between $15-20 per shirt.

Nutrition Challenge – Starting on Monday, April 5th we will be hosting our second nutrition challenge.  If you are interested in signing up, please see me at the gym.  The benchmark workout will be held on MONDAY, so if you plan on competing make sure you make it to the workout.  There will be two winners.  One winner will be decided by largest % of body weight lost.  The other winner will be decided by biggest % decrease in time for the benchmark workout.  Both winners will get a free unlimited month. There is no cost to enter.

Fundamentals – It looks like we have enough demand to start up the next Fundamentals on Monday, April 5th @ 6pm.  The class will meet Mon/Wed/Thurs @ 6pm for three weeks.  You can sign up HERE or email me @ [email protected] for more information.

Saturday’s Schedule – 9:30am Fundamentals / 10:30am CrossFit WOD.  Saturday is the six month birthday for baby CF 908. Chances are there will be some adult beverages after the workout to help celebrate the success of the gym thus far.

Today’s LInks –

• 9 Overlooked Stipulations in the Health Care Reform Bill
• Fitness Spotlight 2010 Awards for Excellence and Innovation
• IF works
• Starter Series #3 – EAT FAT
• What is A.R.T.?

Schedule  –

• Foam Roll / Mobility Warm up
• 500m row Max Effort – Compare to 02/26.  Set a PR!
• WOD – 21-15-9 reps for time of
  • Overhead Squat (95/65)
  • Ring Dips
• Finisher – Max Push ups in 2 minutes
• Stretch