This weeks schedule will be altered a bit. There will be no 8am class this week as I will be in California for my nursing job. All other classes will continue with our other Level I instructors conducting class. I leave on Wed and return Sun night. WOD's will posted so no excuses!

Level 1 testing make up day will be Thursday 3-29. You have a few weeks to retest your weakness. Congrats to the rest of you, Gold bands will be awarded this week before I leave!

Today's WOD

21-15-9
Handstand push up
Ring dip
200 m Run

You have 12 minutes to complete

Overhead squat - you have 15 minutes to find a heavy single
Remove 20 lbs and perform 3 sets of 5 reps
Note 1 rep weight and 5 reps weight

"Nancy"
5 Rounds for time
400 m run
15 Overhead squats

Record time on the whiteboard.

"Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]

"I Have to Get in Shape Before I Start CrossFit" from CPM Fitness.