Hello CF2S athletes! The end of the year is fast approaching and we want to give you a update on our new classes and class times! First of all our evening foundation class will be Mon, Wed, Fri at 5:30pm and we will have a regular CrossFit class at 6:30pm Mon, Wed, Fri. We are very excited about our new class Power Hour which will be held on Saturday mornings at 9am and we will be adding a weekday class as well. Please let us know what time & day that you would like to see this 2nd Power Hour class be added! The Power Hour class will blend in specialty work on Olympic lifts like snatch and clean & jerk. these fun lifts bring speed, power, coordination, agility, accuracy and balance to your strength. These lifts are very important to becoming a great CrossFitter and this class will allow you to focus on these lifts which will help you in future wod’s!
P.S We are also placing one more Progenex supplement order before the end of the year! Here is a link to view Progenex recovery protein and pre workout drink…..click here
If you have not made a profile on Beyond The Whiteboard please do so! This is a free service to our members and very useful if you are looking to improve your fitness:) ..BTWB
Also to view the next days Wod you must go to our website at www.crossfit2serve.com and click on Training then click on Wod/Blog
P.S Make sure you turn your 2015 fitness goals in!
Stay tune for the January Challenge:)
Tuesday December 30th= regular schedule
Wednesday December 31st= 5am & 6am
Thursday January 1st = 10am 5 k and 1mi run
Friday January 2nd = 5am & 6am class
Saturday January 3rd = 10:30am class
Tabata Something Else
Tabata Sit-up (abmat)
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
As many rounds as possible in 12:00 of:
6 Push Press, 155/105 pounds
9 Deadlifts, 155/105 pounds