9/23 “Wednesday”

22
Sep

9/23 “Wednesday”

Strength
Fitness: Power Clean + Hang Clean
Performance: Clean + Hang Clean

WOD
Fitness:
Every 4 minutes for 20 minutes:
Run 400m
10 Push Press (115/75)
3 Wall Walks

Performance (compare to 10/10/14):
Every 4 minutes for 20 minutes:
Run 400m
10 Push Press (115/75)
5 Muscle-ups


Another great read on sugar-one of the major culprits of disease and obesity.
http://library.crossfit.com/free/pdf/CFJ_2015_09_SugarMyths_Saline_2.pdf

Member News:
+++Do you find yourself shuffling along on your runs? Are you chasing the ever-elusive swoll calf muscles? Do you gasp for air on WODs that last more than 20 minutes? You can still sign up for Endurance! Log in to your member profile, click “sign up” in the left hand side bar and select “endurance”. $35 for 3 months with our running expert, Coach Dan. Questions? Send us an email at [email protected]

+++If you haven’t checked it out, walk behind the gym and check out the amazing work that one of our members, Will, has done, building raised beds. We are so so appreciative of all his hard AND the work of those who have spent time digging, staining boards, pulling weeds, and hauling rubbish. So cool to see how members have stepped up. Can’t wait to stock those beds full of veggies come next spring!