Friday, September 9, 2011

WOD - 201109010

Getting some "Grip and Griff"

First, Thank you for your patience as the flooring in the gym is renovated. Great Job today everyone. Second, there is a change for tomorrow scheduled meet.

NO SATURDAY WOD at CFMHQ (Flooring not done!)

Practice all or any of the following

Double Unders

Squats – Against the wall progression

Over head Squats – Broom stick or a vacuum like Jill!

Burgener WarmUp - http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

Explore the Rower – you will learn to love it during the 9-11 Throwdown!

OR…

If you would like to join us, a group of us will be attending

CF Bury at Unit 1 Gym with trainer Olly Goddard

£9 for an Oly Technique Session and WOD

1000-1200

Unit 1 Gym

Kempson Way

Bury St Edmunds

Suffolk

IP32 7AR

http://unit1gym.com/index.html

POST CAR-POOL REQUESTS AND ANY TECHNIQUE PRACTICE COMMENTS!


7 comments:

  1. Ben and Heather said:

    If you would like to follow Heather and I then meet at our house by 0915. Our number is 07432704077 and our Post Code is IP28 6BQ house number 41. The class starts at 1000 and should be done by 1200. The cost is 9 pounds and includes a WOD afterward. If you have any questions please TXT us

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  2. Look forward to seeing you guys tomorrow!

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  3. I was planning on coming tomorrow to wod with you guys!! I can't go to Bury, my kids have swimming lessons till noon!! Maybe another time! Have fun you guys!

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  4. That would be so awesome but I doubt I can acquire a sitter this late in the game. Have fun!!!

    Belle

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  5. 23:22 for grip and griff. Did the ring wod "meadows" with 2 muscleups then the rest as ring pullups and dips, the rest as rx'd but no time

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  6. looks like my distance measuring may have been a little long based on my time

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  7. 16:15 for Olly's WOD (10 snatch/10 burpees.......1 snatch/1 burpee

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