Tuesday RUN CLUB: MEET AT CROSSFIT NOLA ( not at the track) 630PM (any questions, please call Mollie, 504-701-3566) Please sign up on mindbody. Warm Up: A=advanced, B=Beginner 2 lengths Bear Crawl 1 length Lunging Pass Thrus 20 Kettlebell Swings 40A/20B Double Unders 15 Kettlebell Swings 30A/15B Double unders 10 Kettlebell Swings 20A/10B Double unders Beginners may do combo of Du's and Singles Strength: Weighted Strict Pullups (as heavy as possible) 5-5-5 Warm up with a set of 5-10 strict pullups WOD: Use a single Kettlebell (1.5/1 pood) 50 Double Unders (150 singles) 5 Turkish Get-ups 10 Goblet Squats 20 One arm Snatch 30 Push Press 40 Hand to Hand Swings (Russian) 50 SDHP 50 Double Unders (150 singles) Please read the following note from Kim B: March of Dimes Spotlight on Success 2012 Are you single, or know someone who is, and also an outstanding young professional? If so, come join us Wednesday, January 25th from 6:30-9:30 at Ernst Cafe--upstairs balcony room for the Nominations Party for this years Spotlight on Success. Most people nominate themselves, but you can also nominate someone else who you think would be a great honoree. Not only will you have a blast for the next 6 months at the bi weekly socials and be honored at the gala on June 15th, but you will meet so many new people and help raise money for a good cause that stays locally! If you cannot make the party and are interested in applying, please email me at kbradley926@gmail.com and I can email you an application. and more information. Fellow Crossfitters that are previous honorees include Travis Llewellyn, Kim Keel and myself, Kim Bradley. Talk to anyone of us to find out more about this great event and how much fun it is!
Travis
1/24/2012 12:03:36 am
I highly recommend the March of Dimes Spotlight on Success. It is a great cause and I made so many new friends. Kim is right...You will have a BLAST! I will happily nominate any Crossfitters if you are interested. Comments are closed.
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