Down to Doubles

Down to Doubles

Happy Monday Guys! Just a couple quick notes! 

1) Starting this month we will be having a change in our prices, you however will be grandfathered into the price that you have been paying. So if you do not have an autopay membership I will have to set you up with one or you will only be able to sign-up under the new pricing model.

2) Make sure you  write a goal for 2014 and read the new Gym Rules Board at the gym, it s a new year so lets start it out right!

2) I rarely like to talk about my competitions but I am excited to take part in the CrossFit Fort Vancouver Invitational this upcoming weekend. The top 20 Male and Female Crossfitters in the Northwest have been invited to compete in 6 brutal workouts! I look forward to representing all of you guys down there! Here is some information on the event

Ft. Van Invitational Info

Strength:

Back Squat

3 @ 50% (+20lbs)

3 @ 60% (+20lbs)

3 @ 70% (+20lbs)

3x2 @ 80% (+20lbs)

Conditioning:

12 Minute AMRAP

20 KB Swings (53/35)

15 Box Step-Ups (53/35)

12 KB Lunges (53/35)

*Every time you set your KB down its 3 Burpees

Accessory:

Bent Over Barbell Rows 4 x 12

- Then -

100 Face Pulls - Demo Vid

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