11/19/10 – Front Squat Friday

Last day I promise –

Christmas Party – Friday, December 3rd @ 7:30pm.  Please sign up on the Whiteboard if you plan on attending.

Fundamentals – We are looking to start a new Fundamentals class during the week at night.  If you know of anyone who interested please have them contact [email protected]

Membership Update – We are moving to an AutoPay system for all members. Here is how this will work.  By January 1, 2011 everyone will be on autopay.  Policies are now listed under the Pricing Tab.

  • Everyone is automatically in the AutoPay system.  Your membership will be automatically renewed the night that it expires.  For some of you this means that we will have to get credit card information on file.
  • Anybody paying by check must start paying with a credit card
  • You are allowed to cancel up until 7 days prior to your auto renew.  Anytime within that 7-day period and you will be charged for the next month.
  • You are allowed to opt out of the AutoPay system. If you would prefer to sign up manually each month membership options will be $20 more expensive per month.
  • There is no long term contract.  This is simply a way for CrossFit 908 to run smoother. As membership increases it becomes extremely difficult to stay on top of all the renewals that need to happen.  This way the payment process is streamlined.
  • Freezing your account.  If you need to put your membership on hold you are more than welcome to do so.  The minimum freeze period is one month.  Going away for a week, a slight muscle pull or just too busy to come are not permissible excuses to extend or freeze your account.    Remember, if you don’t use all of your classes, you lose them. This is our policy.  Thank you for your cooperation.

Next week starts some new classes.  They are the following.  We are still working on the additional 9:30am and 5:15am.

  • Tuesday 6am
  • Tuesday 12pm
  • Thursday 4:30pm

Today’s Recipe – Grain Free Granola – Primal Palate

Today’s Links –

Claudia fighting for a pull up
Claudia fighting for a pull up
Chris fighting for 1 of 25 muscle ups he did that day.
Chris fighting for 1 of 25 muscle ups he did that day.

Schedule –

  • Foam Roll / Mobility Warm up / Mobility WOD (Desk Athlete Hip Rescue)
  • Front Squat 5-5-5- (Keep same weight across all three sets.  Increase by 5-10# from last time)
  • WOD – Tabata Nasty
    • Thrusters (Barbell / Dumbbell / Kettlebell)
    • Box Jumps (24″/20″)
    • Plyo Push Ups (Hands leave the ground at the top)
    • Abmat Sit Ups
  • 3 x 20 GHD Hips Extensions
  • Stretch

6 thoughts on “11/19/10 – Front Squat Friday”

  1. Bad news to all of you Paleo-lovers…turns out Paleolithic-beings may have eaten bread! WHAT?!

    But, on the flip side – I went to the doctor for my annual physical on Weds and I told her about the diet and she said it’s really the healthiest way to treat your body (low carb/unprocessed food). And, I think I’ve known and accepted that for a long time (even though I have a hard time sticking to those healthy habits) – so looooong story short…keep up the good work with the diet, friends! I dunno about you guys, but this week has been way tougher than the past two. I’ve been more hungry and cheating more than I would like to admit. What up with that? Is anyone else having issues this week or am I a freakshow?

    Last thing in this crazy long “comment” – PJ, how are you feeling today after working out 3 times yesterday? I’m still tired and only did it once!

  2. hahaha. I’m actually fine. I went to bed earlier last night because I was more tired than usual but I feel great. I’ve had more energy this past month than I have in a long time.

  3. That workout almost killed me…and PJ was rockin’ through it yes…3X. We may need to schedule an intervention.

    Sara, replace any cheats with wine. That is what I do. Makes you sleepy at work, though.