010113

OH MY..   TWO  THOUSAND & THIRTEEN has arrived

So here is your first WOD of the New Year !!

AMRAP 20:13

200 mtr run
13 Back Squats (185/105)

Challenge for the new year .... BRING A LOG Book...   I have been guilty of it too but I started my 2013 WOD LOG today.. Updated my goals and created my own whiteboard..  This does not replace www.beyondthewhiteboard.com  but having a log with you to record instantly the things you do and having your history with you is a GREAT benefit......  I will posting a couple files on the FB page that you can print if you want OR you can do what i did and just buy (for 1.99) at the BX a composition note book and use it all year.... I will gladly show you what my WOD log looks like if you are interested..

On another note..  PLEASE..PUT the stuff back where it belongs in the gym..Keep it clean.. I know MOST of the time it is the other people outside if our group who have a lack of respect but we can help. Let's not let the CFTC look like is did before.. ..
   I have stacked the bumper plates at the rear of the cage so you have more room to do bar work in the corner..Please keep them there....Also the gym has a vacuum so if you have free time feel free to run the vacuum through the room..We will need to do this on occasion to keep it clean..

Let's have a GREAT NEW YEAR..  and GET READY.. the CrossFit OPEN is QUICKLY Approaching !!!!!!!!!

here is to 2013 and crushing your goals....   THREE.......TWO........ONE........ GO !!!!!!!!!