Monday 090808

**Until further notice, the noon WOD class will be cancelled. An 8:00 a.m. WOD is now on the schedule. Please contact for questions. **

This is a good picture of our Saturday crew taking on "Blackjack" and the assorted exercises. We had a lot of fun and a really good turn out, the majority of which were new to CrossFit. We will be having a clinic in the next few weeks on how to build your own sandbag so you can send them to freinds and family for Christmas gifts.

From CF Hq:

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135# (75#)

In case you haven't seen the mainsite vid: Nasty Girls...[wmv][mov]

This workout was pretty intense, considering the substitution of 5 pullups and 5 dips for each muscle up. For those of you still working on muscle-ups, keep working. Jon Gilson of Again Faster explains it best: Permission to Fail. Despite our shortcomings on the muscle-up, many of us are making tremendous gains on the clean and our abilities to push harder and faster. We are also sharing our new-found love of masochistic fitness with others!

Here's a video of inspiration for all of us: