Wods for the week 10-20-14 to 10-25-14

Kelly Hughes, who teaches the yoga classes on Tuesday some of us have visited at Dance Extensions, has agreed to teach some classes at our gym! She will come to Nearly Perfect CrossFit two Saturdays a month for the next three months. The dates she has available are: November 1, 29, December 6, 13, January 3, 10. We will re-evaluate in January to see if we want to continue and if it is worth Kelly’s time. The classes on Tuesday at Dance Extensions are still available and I would recommend going to them still. They cost $7 for each class. The classes at our gym will only cost $5 for our CrossFit clients. If you invite friends that aren’t our gym members, the cost will be $7 for them. In this small way, I hope to encourage our members to come and participate in stretching that can make us better CrossFitters.

As we enter into cold and flu season, Dylan has donated a preventative tool. There are Orange anti-bacterial wipes on the cubbies. There are the regular wipes in the tub by the pole also. Please use them to wipe off your equipment after you are done with it. As you are putting things away, is a perfect time to make sure we don’t pass our sicknesses.

I have been contacted by a group trying to raise funds for people fighting cancer. They are doing this by creating wods that we can do each week in November. You can register at their website www.everyday-warrior.org/register/ The cost is $45 and includes a shirt and the ability to post your results on the board and see how you compare with others in your category. You can choose your category after you have seen all the wods and the requirements for each section. Check it out. I think it will be fun and good for us.

MONDAY 10-20-14
AMRAP in 15 minutes:
10 GHD Sit-ups
15 Push-ups
10 GHD Sit-ups
30 Squats

TUESDAY 10-21-14
5 Rounds for time:
20 Double Unders
20 KB Swings (53, 35)
20 Walking Lunges

WEDNESDAY 10-22-14
"Lynne"
5 Rounds for reps:
Max reps Bench Press (Body Weight)
Max reps Pull-ups

THURSDAY 10-23-14
3 Rounds for time:
30 Calorie Row
20 Back Squat (135, 95)
10 Gladiator Push-ups

FRIDAY 10-24-14
21-15-9
Overhead Squats (95, 65)
Knees to Elbows
200 meter Run after each round

SATURDAY 10-25-14
Open Gym from 8 to 10