Mon. 1-26-09 WOD

Mon. 1-26-09

Review Online Class Scheduling and Registration Program:

Please be on time or even a few minutes early this Monday to review Evolved Athletics new online class scheduling and registration program. This new online class registration program will help the coaches to better plan ahead for each class and ensure enough equipment is available for each trainee. We need to know how many people are coming to each class, how many men/women per class and the age and fitness level of each person per class.

You'll still have the freedom to pick and choose your days and times. Classes will be limited to (12) people. This is for your benefit. By keeping the class size to a maximum of 12 people our coaches can better serve each trainee. If you schedule a specific day and time please do your best to stay with that day and time to keep our class schedule organized. You can reschedule 24 hours in advance if need be by logging onto the Evolved Athletics Online Scheduler.

Please do not randomly show up for class. If a class is full (12 People) you will have to wait for the next class to begin.  I understand that most people do not like change and may find this to be an inconvenience in the beginning but please work with us on this matter. This is for the benefit of each trainee.

P.S. On a side note. We will be taking the 11:00 am class of the schedule due to zero attendance.

If you have questions or concerns please contact Jeremy: 239-851-3940 or crossfittb@yahoo.com .

Thank you,

Jeremy Barnett

 

WOD: Complete all 3 sections in Best Time Possible

50 Sit Ups

50 Floor hypers

50 Leg Raises

25 each side MB Trunk Rotations Seated

 

30 Sit Ups

30 Hyperextensions

30 Leg Raises

15 each side MB Trunk Rotations Seated

 

10 Sit Ups

10 Hyperextensions

10 Leg Raises

  5 each side MB Trunk Rotations Seated

Then finish with: 1 mile Run to Gladiolus traffic light and back

 

BIG D 510 lb. Green Band Squat