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:
KB Swing
Double Unders (sub single unders)
KB Figure 8 to static Hold

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:
"Every Second Counts" World Premier, Bare Bones International Film Festival - video [wmv] [mov]
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!!

The journey is the reward.
-Tao Saying


Jeff said...

How do you do the KB Figure 8 to static hold? Never seen this before.

Laura Pappas said...

Hannah I can't believe you ate cake while doing that wod yesterday!

Miranda said...

Aimee- can someone just donate the $25 and not participate?

Aimee Lyons said...

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.

Joe A said...

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.

Scott M said...

Id d be in joe for a 5k if im not working that day

Hannah said...

i love cake!

Miranda said...

I love lamp...