Crossfit Dixie

Happy New Years! Hope everybody is safe and has a great time celebrating the end of 2009.

Remember the class times for Friday are 8, 9, and 10 AM.

Saturday there will be the normal 7 and 8 AM classes.

Micci has been crushing some W.O.D's lately and is getting better at all of the lifts as well.

Jay pushed through hard to finish Thursday's W.O.D. and this picture shows good extension through the middle of the Power Snatch

Warmup

Skill Work

W.O.D.

“Lynne”

5 Rounds of:

Max Reps Body Weight Bench Press (This lift can be scaled in weight used)

Max Reps Pullups

There is no time component to this W.O.D. Five rounds, rest in between as needed.

News and Notes:

-Remember bring a friend in January and get a FREE CrossFit Dixie T-Shirt!

-We are going to let anybody that wants to try CrossFit do it for one month FREE. If you know anybody that is skeptical, they want to try it but don’t know if it is worth the price, or maybe don’t really know what it is all about, tell them to come give it a shot for a month. Starting tomorrow December 19th, anybody that wants can come do CrossFit for the rest of December and all of January and can have unlimited classes for FREE. We will have to put limits on amount of people that this adds to the classes but we have six classes throughout the day so we will try to make it work. So tell your friends and get the word out.