Monday’s WOD:
Man oh man do we have some B-days today! Happy birthday to Desmond Wisniski Hannah Hegarty, make sure he sees this) Jeremy Wallis, Jourdan Baldwin, Kerstin Minchow, and Luke Harris! Enjoy your day, and enjoy this WOD, “Birthday Cake” Everyone gets a slice!!!
It’s time!!! By popular demand the highly anticipated Sundays with Shep are here!
“Hey guys Shep here, come join me tomorrow for our new 10am Sunday WODs! The entire time slot from 10-12 will be dedicated to open gym, however, if you would prefer a bit more structure to ensure you are not wasting your time, I will have a WOD for the participants as well! If you plan on doing the WOD, please plan on being there from 10-11am. Once again, the entire session from 10-12pm will be open gym, but if you want to participate in the WOD please be there at 10! Either way, come check it out and get some quality work in! You will notice the new time slot in MindBody as well, please sign up so we know how many to expect! Let the sunday fundays begin!
Warm up
(Body prep specific to movements)
Strength
(Priority/emphasis of our session)
20 mins
Establish 1 RM Power Clean
Then…
8 mins
Max Effort power cleans @85% of your 1RM
(based on what you establish in the strength segment, not off what it may be/has been)
2 mins rest, then…..
“Annie”
*10 min cap
50-40-30-20-10
Double unders/sit-ups
Remember, there are NO classes today! We have the Jump Started jump rope seminar at 10am and 12am. There are still spots available if you are interested. It is $20 for members and $25 for non members! There will be more details on open gym on Sunday, the time for that will be from 10am-12pm.
Friday’s WOD:
The last time I had to cancel classes due to a bad snow storm, I felt very guilty for doing so. I personally have no problem driving in almost any condition to get to the gym. However, the safety of others is my main concern. I realize that if I say the gym is open, there are people who will still come. I also recognize that decision is the decision of the individual. However, I feel if I make the decision to cancel classes, I am making the decision for those individuals to stay home, stay off the streets, and stay safe. The roads were pretty bad this evening in just a short amount of time, and as the snow continues, they are bound to get worse. There were some plows out, but as temps continue to drop, tomorrow morning could be icy mayhem around town. Despite feeling bad for cancelling last time, if I deem conditions to be too extreme tomorrow morning, I will most likely cancel the 6 and 7am classes. I will keep my fingers crossed, but make sure and check for updates before leaving to class!
This Saturday we are hosting the Jump Started Jump Rope Seminar! Ryann Prenni is the Co-owner and instructor of Jump Started and specializes in teaching the sport of jumping rope to CrossFit athletes and individuals of all ages. To view more of her previous experience you can check out her profile on LinkedIn:
http://www.linkedin.com/in/rprenni
As many of you already know, she is very talented, very experienced, and we are excited to have her especially since she is one of our athletes as well!
The cost is $25 for non members, and $20 for members. Sign up now through MindBody Online, and contact Ryan Garcia if you have any questions!
Tuesday’s WOD:
*Special Announcement!
As of TODAY Kyle Shepherd will be offering his services as an intern! Much like Nate started, and how Tamara will continue to help, Kyle will be accumulating hours for his school internship program. He has offered his time to cover an open gym on TUESDAY and THURSDAY evenings from 715pm-815pm. He will also be around in the evenings of MWF for the Open Gym/S-WODs to assist athletes in a more formal manner. He has also expressed interest in maybe running an open gym or specialty class on Sundays…which will also be a work in progress if we feel there is a demand for it! Make sure and introduce yourself to Kyle if you have not yet done so, and treat him with the same respect you have treated the other coaches with! Thanks!
W.I.L.D. Horizons CrossFit 