CrossFit Fundamentals + Note To Members– We are starting a new Fundamentals course tonight from 6:45pm to 7:45pm. Please purchase your Fundamentals membership HERE. The class runs from Tuesday, February 7 through Thursday, March 3. There will be no CrossFit WOD at this time. If you are unable to make it to any other class during the day and wish to workout at 6:45pm, you must email me first. You will have to workout without instruction.
CF 908 + CF Hoboken February Friendly Challenge – We have 5 teams signed up so far for the challenge. My sister, Katie AKA Dots McGee, is looking for a partner. If you want a badass woman that can do HSPU’s then you want to be on my sister’s team. I know there is someone out there who needs a partner.
Today’s Recipe – Coconut Flour Pancakes and Waffles – Primal Palate
Today’s Links –
- Yoga, Yes Yoga, For Big Bast@#ds – T-Nation
- The Real Reason to Eat Greens – Zen To Fitness
- It’s Just Exercise (Part I) – Whole 9
Schedule –
- Mobility Warm Up
- Additional Shoulder Prep – Y’s – T’s – W’s + Wall Slides
- WOD – 3 Rounds For Time
- 12 Muscle Ups (Sub 24 Pull Ups + 24 Ring Dips)
- 75 Air Squats
- Accessory Work – 3 Sets of Max Reps Knees to Elbows Unbroken. Rest 90 Seconds between efforts
- Stretch
Katie, I’d so do it with you…..(I’m really good at the drinking part). I have my girls that day, though..and they could be a bit bored.
Hey guys, a friend and member of ours, Marisa Pagano, is having surgery today. We should all wish her the best of luck and a speedy recovery!!
We wish you all the best Marisa. Get better fast so you can come back to CrossFit! Please let us know how it all goes!
Thank you 🙂 surgery is at 1.
Good luck Marisa! I’ll be thinking of you!!!
Good luck!
Good luck Marisa!
Good Luck with your surgery Marisa.
Would anyone like to place an order for Girl Scout Cookies? They are not paleo, or primal, or anything close to clean eating, but they taste good and are for a good cause. The Samoas have toasted coconut and they all have planty of saturated fats and zero trans fats.
$4 per box and all the usual varieties available. Let me know if interested.
I will definitely buy a few boxes. I am pretty obsessed with Thin Mints 🙂
Vincent, aren’t you a little old to be selling girl scout cookies?
The girl scout cookies comment immediately following all of Marisa’s well-wishes was a nice segway, Vincent!! Lol!! And I may just have to buy some samoas!!! I loooove those!!! And, Marisa, I hope ur surgery went well, and I hope ur nurses were wonderful 🙂
Thanks for the shout out Tim!