Sign Up for a 6 month!!!

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Tuesday 091222

Rest Day on the Main Page. Rest day in here too. Come in for skill, make ups camaraderie, etc. Or rest. Resting is sometimes advisable.

CFBK Strength Preference: CF Football
Check site. Will update.

BK Elements #17, MW @ 8pm, starts Dec 27th. Sign up now.

Note: Again, I'd like to button up all outstanding membership issues today or NEXT Monday and/or Tuesday. Lets leave our house clean for the transition period!!! Email with any questions, or see you tomorrow or next week.

Another note: Holiday hours - Dec 24th/25th. Open gym 11am to 2pm. Be sure to thank the trainers for opening!!!

13538_1278149192815_1202568992_30851713_3043435_n.jpg
Kevin P porks out!!!

862 Comments

Torch, I won't be back until the 29th, can I renew then?

yes

Monday I went to a gymnastics skills class at CrossFit Marin. We drilled on the rings and parallel bars as well as some handstand skill work. The wod was

40 box jumps, 20 dips (on the parallel bars), 20 v-ups, 20 pull ups

30 box jumps, 15 dips, 15 v-ups, 15 pull ups

20 box jumps, 10 dips, 10 v-ups, 10 pull ups

15:34

Tuesday = ROCK CLIMBING!

FYI
I wrote up the Advanced Level of the Russian's Gymnastics Warm-up on the whiteboard. It's hidden in the lower lefthand corner. Let me know if you have any questions about the movements.

Now I see where Ricky(Ricardo) has been hiding since he broke our GHD;)

A great article that needs to be read and learned.

http://crossfitcharlottesville.com/2009/11/19/rule-1-no-egos-allowed/


and another

http://www.hyperfitusa.com/hyperfit_usa/2008/12/clock-whores.html

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4:31

Thanks for all the gymnastics work Jeff - my skills are improving everyday!

What exactly is the deal with being grandfathered into the 6 month($600) membership rate? The last time I purchased a 6 month membership was sometime around late october. Do I need to purchase another one before the new year to lock the $600 rate in forever, or am I all set because I'm already on the 6 month plan? Sorry if i'm making it more confusing than it needs to be.

John, when your current 6 month expires (april or whenever) you simply have to renew within 2 weeks of the expiration. we will honor the grandfathering of your current 6-month

1st WOD @ 6pm: 1000m row then 21/15/9 GHD sit ups/back extensions: 9:42 rx'd

2nd WOD @ 8pm: Diane with ring push ups: 4:14 rx'd

i gotta say it felt so good to be back at a proper gym.

Merry Xmas!

Diane rx'd - 9:28
HSPU were hurting, need to work on these some more.

"Cash-out" - CFFB WOD - 7 rds + 5 pull ups + 10 pushups + 1 chocolate chip cookie (which was awesome)

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