Important Info on Bring a Friend Days

Thursday, Friday, and Saturday marks the return of our Bring a Friend (or two) Days.  What does that mean?  Simple, you can bring up to two friends with you to any of our group classes the next three days (only exception is the Oly Lifting class on Saturday at 11am, that class will be as regularly scheduled).  The workouts will be scalable for anyone’s level of fitness.

Here are some good tips to help you and your friends out:

1.  Show your friends some videos on CrossFit if they have never done it before.  

http://www.youtube.com/watch?v=VRKbmgqEJ7M

http://www.youtube.com/watch?v=dXBbrq8hNuA

Let them know they won’t be doing anything that intense, but to still be prepared for a workout.  

2.  Show up about 10 to 15 minutes early to have your friend fill out the waiver and then give him/her a tour of the box.  Show your buddy the whiteboard, explain what all the acronyms mean, where we keep the equipment, and then introduce your friend to others in the class.

3.  Be a good ambassador of CrossFit to your friends.  Remember, this is probably going to be very new to them, so make sure they know what’s going on and walk them through the class and the movements.  

4.  Have fun!  We will be doing team workouts during the classes, and Bring a Friend days are always a blast.

It’s a team WOD, but just don’t mop the floor with your friends during the workout.  

 Wednesday

Intermediate Class

Skill:  2 attempt to find a 15 rep max overhead squat

Intermediate Workout

For time:

1000 meter row

40 overhead squats (95#/63# for women)

30 pull-ups

Power Hour

Part 1:

12 x 2 back squat (85 to 90% of a 1 rep max, same weight)

Rest ~ 45 seconds between sets

Part 2:

3 rounds for time of:

15 hang power cleans (135#/93# for women)

15 burpees

Beginner Class

Skill:  Back squat, find a 5 rep max

Beginner Workout

4 rounds for time of:

15 goblet squats

15 burpees

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