9. 6. 3
weighted ring dips 35#/20#
dead hang pull ups
for time*
Post 1 rm and time for score
*not at the sacrifice of form/rom
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Great job on your finisher:)
Leader Board bench press. . . Nicky breaks another record w/a #165 lb 1 rm
Congrats to all the She Beasts with a 100 lb + 1rm: Nicky (165), Nicole (130), moi (130), Michelle (115), Shaina(115), Nat(110) Amy(110), Steph (105), and Sheree (110)
And to all the Beasts with a 250 lb + 1 rm: Jay (320), Dan (315), Kevin (275), Jason (250)
Jay was overheard commenting "Who says CrossFit can't improve your bench?" with his PR of 320# today.
Vic: we miss you and your Leader Board 345 lb 1 rm stands (for the moment:)
Foundations Group Program: Whether you are brand new to our CrossFit program or still struggling with the Oly lifts or other movements starting Tues. Sept 6th we are offering a Group Foundations Class 2 + x a week included with your membership. Tuesdays at 7:30 pm and Saturdays at 9:30 am will be strictly a Foundations or beginners class. The box will be open at that hour and regular members may come in and wod on their own. Casual Fridays at 5:00 will also be a Foundations class for those that need help as well as remain an open class or make up another day's wod that you missed. All new members (new meaning those that sign up after 9/1/11) that do not go through a private Foundations Program or Test Out session will be required to attend a minimum of 2 weeks of Group Foundations Classes (at least 2 classes per week) prior to engaging in the open classes. Of course, private one on one Foundations Sessions are still available and the best/quickest route to prepare and become efficient in the movements.
Take advantage of this opportunity to perfect your lifts and take your game to the next level.
