6/22/11 – Hero Wed – "Badger"

Nutrition Talk Tonight @ 7:30pm.  Drinks after at the Tavern in Scotch Plains.  Weigh in’s can start tonight as well.  Benchmark workout will be next week.

Please Read – NOTE TO ALL MEMBERS ON AUTOPAY: If you are on Autopay, please do not pay on your own, even if the website prompts you to.  Currently members are having trouble signing into classes beyond the date of their current membership’s expiration.  Since you are on Autopay, and will automatically renew, this presents a problem.  I talked to MindBody today, and this problem should be fixed.   You should now be able to sign in to classes, even beyond your current membership’s expiration.  It may say that you are signing in “Unpaid,” but that will be fix once the automatic renewal goes through.  I have had to credit a number of memberships back because of people getting double charged.  This should hopefully eliminate that.  If you ever have any questions about your membership, please ask me before renewing.  If you are unsure about showing up to a class because you have a problem, just show up and we’ll make it work.  Thanks!

LIVING SOCIAL FUNDAMENTALS CRASH COURSE –  THE NEXT ONE IS SCHEDULED FOR TUESDAY, JUNE 28 – THURSDAY, JUNE 30.  It is a 3-night course that will get you up to speed on the elements of CrossFit essential to getting the most out of your unlimited month.  Please do your best to make it to ALL 3 .  Thank you.

New Fundamentals (Non Living Social) will begin on July 5th @ 6:45pm.  The classes will meet Tuesday and Thursday nights from 6:45pm-7:30pm for four weeks.

Today’s Recipe – Chive Butter Chicken – Primal Palate

Today’s Links –

• Dear Mark: Hot Laptops, Wine Sulfites, Glutamine, Where’s Mackerel, and More – Mark’s Daily Apple
• Real Life Testimonial: Rob’s Transformation – Robb Wolf
• Ricky Bruch – TTMJ

 

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in Dec, 2007.

Schedule –

• Mobility Warm Up
• WOD – “Badger” – 3 Rounds For time (This workout can be scaled)
  • 30 Squat Cleans (95/65)
  • 30 Pull Ups
  • Run 800m
• Plank – 2 min each side
• Stretch