PowerFit is back!

Today was the grand re-re-opening of our Powerlifting class at 7 AM (see the Classes & Fees page for more) and it was great to be back pulling big weight off the ground and loading it big weight on the squat. Thanks to all who came out and played!

Don’t forget, Thursdays at 7 AM is the new time for our Olympic Lifting class. Woo hoo!

PowerFit:
5x
3 Squats (hi- or low- bar)+/- 80% of 1RM
Rest 60 seconds
8 Reverse Hypers

5x
3 Good Mornings
4 Banded Sumo Deadlifts

3x 20
Unbroken GHD Sit Ups

If you weren’t cool enough to come play with the PowerFitters, you got to do some of this today …

CrossFit:
Work:
1RM Power Clean (no more than 5 attempts)

MetCon:
4 minutes max double-freaking-unders (Wendy and I are officially protesting this because DUs suck)
4 minutes max push ups

Admonishment:
You all know I’m not one to be harsh or mean but I am officially disappointed in all of us who were at the box for Sunday’s WOD. Someone started a handstand hold challenge and then, a freaking vegetarian eatin’ yoghurt stretching fool ended up winning.

Who done went and let this tiny thing beat us at handstand holds today?!?!?

Who done went and let this tiny thing beat us at handstand holds today?!?!?

I am very disappointed in you all … hang your heads for the rest of the day … you’ll be punished tomorrow.