This Week’s Schedule

Skills and Drills:
Tues – 6:30 PM
Thurs – 6:30 AM, 7:00 PM
Don’t forget the CF Metropolis Social Thursday evening after the Skills and Drills WOD.  Beers to celebrate CrossFit and NFL season opener (thanks Fried for the reminder).  Meet at Back Page 83rd and 3rd for beers after the WOD. 

Crash Course:
Tues – 7:15PM Session 5 w Newbies
Wed – 6:30PM Oly w Boys

Hope everybody had a great holiday weekend; see you out there.

Bootcamp is Self Serve

Bootcamp is Self Serve this weekend.  I’ll be away climbing, but please gather at the Pinetum and WOD it up.  10AM Saturday.  Enjoy and have a great weekend!

WOD:
Superman:
For time, in order:
10 Burpees
40 Pullups
10 Burpees
40 Pushups
10 Burpees
40 Box Jumps
10 Burpees

Superboy:
7 Burpees
30 Pullups
7 Burpees
30 Pushups
7 Burpees
30 Box Jumps
7 Burpees

Lois Lane
5 Burpees
20 Pullups
5 Burpees
20 Pushups
5 Burpees
20 Box Jumps
5 Burpees

Post to Comments.

Thursday Crash Course

Good session with the gents this evening.  Nice work on a difficult set of moves.  Got a little stymied by the Hang Power Snatch, but you’ll get it, stick with it.  We got introduced to the Burgener Warm-up and then put it all together with the Hang Power Snatch.  Jump and Land boys!  Then finished with a nice WOD as the day light faded.  Hope everybody has a great Labor Day Weekend! 

WOD:
“7-7-7”
7 rounds of:
7 HPS
7 OHS
7 Burpees

Post to Comments.

Thursday Skills and Drills

Found myself flying solo this evening for Skills and Drills; Labor day weekend getting in the way for most people I think.  Since I had my Rings I put myself through Ryan.  Thanks to Jourdan for keeping time, and hello to the lovely family from Greece.

WOD:
“Ryan”
5 rounds of:
7 Muscle Ups
21 Burpees

An Evening of Oly

Lots of Oly action in the Pinetum Wednesday evening.  Tim the T-Bone made up the Oly session of his Crash Course and Fried and the Brick worked through Session 3 of their Oly Crash Course.  TBone got introduced to the Burgener Warmup and Fried and Brick reviewed the Skill Transfer Exercises and then we transitioned from the Hang position to a full Snatch from the shins.  Good stuff gents.  I do believe, of all the poor saps out there running laps or doing some strange “lean back and pull on the band that you’re paying your trainer $100/hour to hold”, you guys were doing the coolest workout.  And you now know how to Snatch; and you can’t beat that with a PVC stick.   

TBone WOD:
“7-7-7”
7 rounds of:
7 HPS w PVC
7 OHS
7 Burpees

Fried/Brick WOD:
3 rounds of:
1 minute HPS w PVC
1 minute OHS w PVC
1 minute Snatch Balance w PVC
1 minute alternate one arm dumbell snatch w 15#
1 minute Rest

Pics below, Post to Comments.