CrossFit 1013

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month. 
Super Bowl Squares on the microwave 

RSVP - please try to RSVP for your desired sessions ahead of time. If you cannot get in please don't show up expecting that there will be an empty spot. We cap out classes mainly for safety reasons and equipment reasons. When the classes get over capacity it gets tough for the trainer to safely and effectively keep an eye on everyone. At the same time, please do not RSVP for more than one session at a time if you're truly only coming to one.  This takes up spots others can use. If you RSVP for a session and realize you cannot come please unrsvp yourself right away. I am very greatful that our sessions are filling up. This is a good sign. At the same time I and the other trainers would like to keep everyone safe. 

Today's WOD requires a lot of equipment and a lot of movements. Please come to your assigned sessions. If you come in and are not RSVP'd you can jump in on that session if we are not at capacity otherwise you'll have to wait for the next open session. 

Thank you for your cooperation. 

WOD
A: "Half Filthy Fifty"
For Time25 Box jumps
25 Jumping pull-ups
25 Kettlebell swings
25 Walking Lunge
25 ABMAT Situups
25 Push press
25 Good Mornings
25 Wall balls 
25 Burpees
50 Singles

B: "Filthy Fifty"
For Time 
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
50 Walking Lunge
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions/Good Mornings
50 Wall balls 20#/14#
50 Burpees
50 Double unders

Compare to 09/13/2013