Announcing the Crossfit 717 Better Body challenge:

30 days to a better body and a healthier you:

Estimated start date is the 2^nd week of January.

We’re still ironing out details, but want everyone to get a heads up and get prepared.  We’ll be hosting a diet seminar and Paul will also be giving a mobility clinic during the 30 days.  Here are some more highlights:

-Everyone pays $5-10 to get in the challenge.

-Weight and body fat are measured.

-Pictures are taken (guys in shorts, gals in shorts and sports bra).

-A baseline WOD and CF total is done and everyone participates. Times are recorded.

-Then the 30 days of fun begin.

-At the end of the thirty days, weight and body fat get measured, pictures get taken again, and the workouts are done again.

-Then, everyone that has participated gets to vote on who made the most

progress/biggest change.

-Votes are tallied, and the top three guys and gals get prizes, with first place splitting the buy in money and more.

All of us, not matter what fitness level we're at, can make a serious difference in 30 days.  To be successful, you must examine your diet, and be willing and want to make the jump.  It's time to make the commitment.  

 

Holiday Hours:

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

 WOD 

"Hello 2012"

(a bastard child of last years version)

12 Squat Snatches (75/45)
12 Squat Cleans (75/45)
12 Overhead Lunges Each Leg (75/45)
12 Overhead Squats (75/45)
12 SDHP (75/45)
12 Windmills Left (1.5 pood)
12 Windmills Right (1.5 pood)
12 KB Clean and Press Left (1.5 pood)
12 KB Clean and Press Right (1.5 pood)
12 KB Swings (1.5 pood)
12 Ring Dips
12 Pull-Ups
12 Wall Ball Shots (20 lb.)
12 KTE
12 GHD Back Extensions
12 Flutter Kicks (4 count exercise)
12 Push-Ups
12 Air Squats
12 Mountain Climbers (4 count exercise)
12 Box Jumps (24)