Crossfit Dixie

Deniece has shown great improvements over the last couple months and she has been working hard on her kipping pullups. She will have them soon.

Congrats to Colt A and Jason Hafen. They ran the PF Changs Rock 'N Roll Marathon in Pheonix on Sunday. They both finished right around 3:30 hrs with minimal running for their training. I guess overhead walking lunges and front squats two days before a marathon aren't such a bad idea. I wonder what their post marathon fuel is?

Warmup

Skill Work

Back Squat

3-3-3-3

W.O.D.

“Annie”

50-40-30-20-10

Double Unders

Situps

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.