Mid-WOD Birthday Cake, what were you thinking Hannah? Thank you all so much for the generous birthday gifts and of course the birthday burpees!
W.O.D. 4.7.09
3 x 1:00 on 1:00 off of the following exercises:
Rowing
KB Swing
Double Unders (sub single unders)
Double Unders (sub single unders)
KB Figure 8 to static Hold
Reminder:
This Saturday is our Open House and "Fight Gone Bad" workout for a cause.
The cost is $25 and all proceeds benefit Alzheimer’s research.
Time slots are available at 8,9,10,11AM and 12PM.
Sign up now by contacting Aimee Lyons at crossfitkop@gmail.com.
We will also be hosting a free workout at 1:00 for all ages and levels.
At 2:00 the Open House Party, BBQ, Bake sale, Games and Raffles will begin.
If you are available throughout the day counters are needed for the FGB workouts.
Video clip:
When I attended the affiliate gathering in Austin, TX. I was part of the exclusive showing of "Every Second Counts"...an awesome movie. Depending on how it's released on DVD after the Bare Bones film festival I will try to get copy for the gym so we can eventually have a movie event!!
Quote:
The journey is the reward.
-Tao Saying
-Tao Saying
8 comments:
How do you do the KB Figure 8 to static hold? Never seen this before.
Hannah I can't believe you ate cake while doing that wod yesterday!
Aimee- can someone just donate the $25 and not participate?
Jeff- the KB figure 8 goes through the legs and then to a static hold at the opposite shoulder...followed by another KB figure 8 through the legs and hold at opposite shoulder. Sort of hard to put into words...
Miranda- Yes, anyone can donate. All the proceeds from the day go to Alzheimer's so they will accept donations form non-participants.
Does anyone have an interest in running a 5k in the spring since theres a whole bunch of them in philly.
Susan G Komen is on Sunday 5/10 and then the Teal Ribbon for Ovarian Cancer is on 5/24.
Id d be in joe for a 5k if im not working that day
i love cake!
I love lamp...
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