Monday – 022315

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Steve R. leading Faith Rx’d through a warm-up with a little help from his daughter.

ANNOUNCEMENTS!!  

  • The Essentials class starts this week!  If you are new to CrossFit and/or are looking for something that is not so weightlifting focused, then this class is perfect for you.  This class will still have plenty of coaching, scaling, and progression just like the normal classes, but without any weightlifting or high level gymnastics involved.  However, this class will also prepare you for the CrossFit classes by teaching all of the skills necessary to transfer over whenever you see fit.  The Essentials Class times are Monday, Wednesday, and Friday at either 9:30, noon, or 7 p.m.  You may come to whichever of those times is most convenient.  Right now, anyone who signs up for the Essentials class will get 50% off their first month so you can try it first and see what it is about.      
  • Current members, in an effort to do some spring cleaning, we ask that you completely empty ALL of the cubbies of your belongings.  Whatever is in ANY of the cubbies by the end of the week will either be thrown out or put in lost and found.  Once again, by the end of the week, all cubbies should be empty of all of your stuff.  
  • The CrossFit Open starts this week!  If you are interested in learning more and signing up for this world wide qualifier, go HERE and make sure you select CrossFit eXalted as your gym.  This is the first step for the eX Men in our effort to make it to Regionals.  Schedule of how/when we are going to do the Open WOD’s is TBA.
   

Warm-up/Injury Prevention
3 rounds NOT for time:
10 Calories on Assault Bike
8 Hand release push-ups
6 Pull-up retractions
Frankenstein walk length of gym

Workout of the Day
3 rounds:
In 6 minutes, complete an 800 meter run, then AMRAP in remaining time of
10 Wall-balls (30/20)
10 Chest-to-bar pull-ups
Rest 2 minutes

Post your scores to the Whiteboard.

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