120730

7/29/2012

New Tab on Mindbody: Open Gym

As an experiment, we are going to post some open gym times on the open gym tab. These will be times when a coach is at the gym, but there is no class currently going on. You may come in and make up a workout, get in a workout or do some auxiliary work. You will not be required to sign in, but as a coach's schedule my suddenly change, we could cancel an open gym at anytime. If you do sign in, it will not count as one of your classes (the benefit of signing in is, you will be likely notified if a open gym is cancelled). Contact us at crossfitnola@gmail.com, or in the comments below, if you have any questions.

Monday

Warm Up:
Run 100m
10 Turkish Get-ups

Mobility:

Strength: Power Snatch
Burgener w/bar
On the minute for 8 minutes:
2 High Hang PS @80% of 1 RM

WOD: 21-15-9
overhead squat 135/95lb
toes to bar

Burpee Love

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