I bet EVERYONE wishes they took snatche days a little more seriously right about now…….

Tony is the first brave soul to take on 13.1. BTW all his snatches were PERFECT!

Thursday 3/7/13
Take 15 min to practice muscle ups/ring dips
+
Front squat
5×3@80%
+
For time:
100 Double unders
75 Jumping back squats (45/33)
50 Double unders
25 Handstand pushups
*12 min time limit

Ask coach: If you have a muscle up starting from a bent arm then work on getting one starting with a straight arm.

Couple of schedule changes this week and upcoming weeks. Yobility is pushed back to Friday this week. Also Dave is going to be in Kazakhstan for the next month for work. We are still working out the kinks on lifting class but we will keep you guys  posted. I will most likely take them over at least once a week. 

The beginners guide to working out

Working out before bedtime may mean better sleep 

Soooo its open time, its time to get that leader board bookmarked on your browser and constantly hit that refresh button to see where you rank. Chances are you will see AT LEAST one workout that has stuff you suck at. Dont get discouraged, just come in ready to give it everything you have Have fun with it!

Just to remind you we will be running heats of 13.1 on Saturdays and Sundays at 11am. We will write heats up on the board, its first come first serve so write your name up or we will do it for you. AKA first heat. We know that not everyone can come in on Saturdays or Sunday because of work or kids or other reasons. I will most likely not program the WODs for the regular classes, so if need to do it on Thursday for Friday then please let Joe or myself know. Preferably we do them during open gym but we can make it work during a class if it is needed.

Here it is everyone…13.1 a combo of 12.1 and 12.2. Im mentally prepping myself to see ALJx10000000000000000000000000000000000000000000000

http://youtu.be/JFle0JgsQTk