Monday 12/29/14

WOD

4 Rounds for time:
5 Power cleans 155/105,
5 Front squats 155/105,
5 Shoulder to overhead 155/105.

Attention:  First, we hope everyone enjoyed their Christmas and their good food!! We are sure ready to start clean eating and there will be more to come later this week because the PALEO CHALLENGE will be starting January 5th!! We will be having our nutrition talk and the rules will be explained on Friday night at 6:30 p.m. on January 2nd for the Beach Body and Weight Loss Divisions.  This is a must for everyone who is new or has never partaken in a Challenge at CF Helo as we recognize that Challenges are different at other boxes, also if you want to be clear on the rules please come.  We will be having a sign up sheet for times to get weighed, before photos (that are taken on your phones for privacy) and measurements, after the Thursday Wods, the talk on Friday night, and after the Saturday Wods.  More to come on the Challenge during the week.   Second, regarding the schedule this week, Monday, Tuesday, will be regular Wods, Wednesday (New Year’s Eve), there will be no 6:30 p.m. Wod, and on Thursday (New Year’s Day), there will be 1 Wod at 11:00 a.m.  On Friday, and Saturday, we will be back to regular schedule.  Third, remember with it snowing this week, only dry shoes are allowed in the gym, so please either wear boots in and bring your shoes, or dry them thoroughly before coming onto the gym surface.   Finally, there will be Kids CrossFit classes on Monday and Friday!!