Many of our athletes had a great month last month and put in huge efforts. However, one athlete really stood out as the Athlete of the Month. Congratulations Frank! Frank not only saw tremendous progress in a short period of time, he was consistent too. This is the just a few short weeks after Frank came in for his first WOD and had a look on his face which left me wondering if he was going to workout or call the police! Great job Frank, and keep it up! Frank says his favorite movie is Forrest Gump, so we will have a week of WODs in the very near future with that theme.
We will be open from 9 am until 1 pm on New Year’s Eve. We will be closed on New Year’s Day. The WOD will be posted on the board tomorrow. Come close out 2012 with a proper WOD.
Based on the feedback from everyone, we will be open on Monday between 7:30 and 10:30 am. If someone wants to come in Monday and can’t make these times, please email us at firstname.lastname@example.org to make arrangements. On Tuesday we are closed. Wednesday we will be open 7:30 am to 10:30 am and 7-8 pm. Again, if you want to come in on Wednesday but need different hours, email us and we will make it happen. Have a great holiday break!
The first weekend in April, 2013 is the Tough Mudder race in Atlanta. CFNQ will be putting together a team. Please let us know if you are interested. I should be a lot of fun and really challenging as well. Perfect race for a CrossFitter.
We will be closed on Tuesday, but I would like to know what people’s plans are for Monday and Wednesday. I am glad to open the gym for a few hours both days. Who is interested and what times would you like to come in? Please post a comment to this in order to let us plan. I will post the hours when I have your responses.
- 2000m Row
- 200 Kettlebell swings (53/35)
- 2000m Row
Nice easy start to the week! If you are feeling particularly strong you can use the 70# KB. We will call that Rx+. The issues with the website seem to be resolved, so please check back frequently for WODs, news, updates, tips, techniques, videos and more. Thank you to Jason Burnett, our web developer, for his tireless efforts on the site.
Everyone put in a lot of work last week and we are noticing big improvements. We are looking forward to another big week. Just a reminder, Friday is 12.21.12 and we will be having the “Mayan Apocalypse” WOD. Hydrate accordingly!
Hope everyone had a nice weekend. For those of you who made it in over the weekend, kudos and for those of you who were home recovering, welcome back. Really push yourselves today with Cindy. It is a good benchmark WOD that we can use to track your progress over the course of the next several months. After Cindy today, check out this page:
As many rounds as possible in twenty minutes of:
5 pull ups
10 push ups