I want to thank everyone that believes in us enough that you have referred friends and family - My greatest hope is that we represent your belief in us 110%! I truly am honored when this happens and really appreciate it! We have recently made a policy change that “Guests” are more than welcome to come to the Saturday 9am class or the Tues/Thur 6pm class to see if CrossFit is something they might be interested in. Now that we are in the new gym and lift “heavy” or have more technical lift days/workouts it can be difficult for the trainer to support an entire class while having to teach someone a lift from zero and it can be dangerous for the Guest. In addition, it is very important that the trainer be able to divide their time between everyone and not have to focus on one individual.
To ensure that we can offer a high level of training we request that if you know of anyone that is interested in trying out CFWG they give me a call: 408-605-2772 or email me at (JavaScript must be enabled to view this email address)
We will then arrange for them to to drop in to the Saturday morning 9am or Tue/Thur 6pm class - you are more than welcome to come with them to any of these classes!!!
We hope you all understand our reasoning for not allowing people to drop into the “regular” classes - please let me know if you have any questions/concerns!
REMINDER!!! BBQ at the gym Friday night!! 6pm-? Bring a side dish to share and a protein to BBQ! Always a GREAT time - a bit sadder this time around because Jeremy is leaving us to to up North to school! Let’s send him off the right way!!
WOD 7/4/09
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
106, 97, 81 = 284