announcements
Reminder: the 700/730 am class is now ONLY 7 am, Mon-Fri.
Another favor…we’d love to refresh our online reviews. If you can, please take 5 min to share a review of your experience at CFP. This helps a lot, as reviews are one of the first things new folks cite when choosing us. Thank you!
Google Review - (click “Google reviews” over on the right or “write a review” a bit further down). Apparently, this is the most helpful place. If you’re going to write one, Google is best. If you have time for another one:
Facebook Review - I didn’t know we still had a FB page! I need to update this, but it’s still us.
If you read or go to any place for reviews, please consider us. Thank you!!
Also, I’m shifting our terminology a bit for WOD descriptions. Often “beginner” and “intermediate” weights and movements are exactly what experienced athletes, who may be Rx in other workouts, should be doing. I’m going to keep “Rx” as what it is, as I think that standard is helpful to know, but I’m going to start calling what we’ve known as “intermediate” as “Level 2” and “beginner” as “Level 1.” These levels have less to do with how experienced you are as a CrossFitter and more to do with just where you are on a movement. After all my years in CF, I’m definitely still “beginner” level on some movements (even though I’m not a beginner). Hope that makes sense. It’s a small thing, but I think it matters.
rx
6 sets, each for time:
300-m run
100-m recovery walk
Score: Total time
Level 2 (formerly “intermediate”):
Same as Rx’d
Score: Total time
Level 1 (formerly “beginner”):
4 sets, each for time:
200-m run
200-m recovery walk
Score: Total time
Skill Work
Post-workout skill work
Accumulate:
Rx: 10-20 low-ring L-sit muscle-ups or transitions
L2: 10-20 ring pull-ups
L1: 10-20 toe-spot ring pull-ups