SKILL FOCUS:10 minutes of pull-up work. If you are still on the band, practice kip technique; if you just started kipping, work on stringing them together; if you are proficient at kipping, work on butterfly kips.
Click the CrossfitWV Endurance link for Tuesday's CFE wod!
((1) Determine your 1RM, (2) minus 10% then (3) add 10lbs. We are using this calculation because we are on the SECOND ROUND of our weight lifting program. This is your training weight. The percentages listed after the lift are of your TRAINING weight. If you did not participate in the first round, simply skip step 3. If this is just way too confusing, do not fear, your coaches will help you.)
MOVE THAT MOUNTAIN!
How much weight can you move in 12 minutes? 12 min AMRAP:
100 meter sprints with weighted plates (15 to 45 lb)
We are having a contest! We want one good simple CrossfitWV design that we can keep for all of eternity to put on tanks, tees, sweatshirts, hats, etc. Not only do we want a logo, but a we want a catchy phrase too. You can submit a design or a phrase or both. The winner (or possibly winners) will get a free month membership! Deadline is October 23rd.
Click the CrossfitWV Endurance link for Thursday's CFE wod!
We're having a party! For the West Virginia vs. LSU game! This Saturday, Sept. 24th we will have one wod in the morning at 8:30am, and then a wod in the evening at 6:30pm. Following the wod we will have a party and watch the game at the box. Please bring a healthy dish if you come.
Water Reward!If someone in your class brings a case of water, we will change the clean balls to wallballs. While many enjoy clean balls, we find that the vast majority of our members prefer wallballs!