Monday, August 20, 2012

HAPPY BIRTHDAY BRANDY!!
You have been so inspiring to watch grow as an athlete. We are so proud to know you and call you a friend.

Warm-up: Coach specific

Mobility: Foam roll

Strength: 5×5 Deadlift

WOD: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals.

We have a ton of announcements – so hang on!!

Home stretch of the Whole30 Challenge – Hang in there. We absolutely pride ourselves on cultivating a community built on integrity, hard-work, and pride in a job well done. You have been left to no one but yourself as a judge during this nutrition challenge. Still have all 5 points? Awesome. Had a few beers after work last week but no one saw so you still have 5 points? Not awesome. To those of you who have been facing daily obstacles and temptations head on and succeeding – Congrats!! The last day of the challenge is Thursday, August 30 and we will complete the benchmark WOD again on Friday, August 31.

You must register this week for the CFJ Battle at the Box (In-House Competition), held on Sep. 8-9 if you’d like to pay the lower entry fee of $30. Cost goes up to $40 next week. The prize packages keep building and building, so you do not want to miss this event!! Do not delay – Register today!! Be sure and let us know if you’d be interested in judging/volunteering instead!!

A majority of your coaches are heading to FRCF for the Colorado Open this weekend. We were just going to close her down for 4 days, but Coach Chad has offered to coach classes on Friday, 8/24 at 8am, Noon and 5:30 and the same on Monday, 8/27 (8am/Noon/5:30pm). We are still closed on Sat/Sun, (8/25 & 26).. Sweet!!

We are offering one class only on Labor Day (Monday, September 3) at 10am. Just a heads up.

Get your team together and sign up for the UMTFC today!! Teams of 4, can be men/women/co-ed. This annual event held by CrossFit Agoge is a great time!!

5 thoughts on “Monday, August 20, 2012”

  1. Glad to see you call out those beer sneakers. If you’re following my facebook updates, you know I’m not too proud to admit when temptation has gotten the better of me. Great job to all who have stayed strong and/or made dietary choices to promote greater overall health!

  2. Happy B-day Brandy… Hope you had a special day. I think about you when I have ice packs all over me. Haha

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