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CrossFit WoD 11.22.2013

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Like I explained last week, we had 16 people sign up for a membership at our gym before we really even knew where our building was going to be.   That’s pretty awesome.  These are our “Founding Members.”  Here we were, not really knowing if we were even going to be able to open a gym, and these folks believed in us.  Not only did they believe in us, but they bought into this OBCF idea enough to commit to a membership.  CrossFit really is an amazing movement.  Number 16 out of 16 Founding Members is Chris Thomas.  Chris, we appreciate you believing in us, and we know that you will continue to kick some ass in the gym.  Keep up the great work, and keep inspiring all of us!  This week’s Friday “Founding Member” workout is dedicated to and named after you.  I give you “The Chris T Chipper”:

Strength/Skill

Goat:  Something you suck at.  That movement that you really wish you could nail down, but just continues to grind your gears.  We’re working on it today.  Pick anything, Double Unders, Pull Ups, Muscle Ups, Handstands, whatever it may be…

  • EMOM 10 Minutes: 1-4 Reps or attempts

Conditioning

“The Chris T Chipper”

  • 30 Overhead Lunges (35/25)
  • 30 Goblet Squats (35/25)
  • 30 Push Press (75/45)
  • 30 Knees To Elbows
  • 30 Sit Ups
  • 30 Kettlebell Swings (53/35)
  • 30 Push Ups
  • 30 Overhead Lunges (35/25)

*Time Cap = 25 Minutes If needed.

Enjoy, and Happy Friday!!

 

 

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