I received an email this weekend and I thought I would share it…
Subject: If you do CrossFit
and no one sees you…
20 box jumps
20 push up Elijah style
20 hollow rocks
Got there at 9 finished 5 sets after warm ups at 950.
I am out…have a great day sorry missed you guys yesterday and today but at least I got mine in.
Attached were these pictures:
Awesome job Steve, one of the best emails I’ve received in months! I’m glad you got in your workout. Next time maybe you need to keep up on the blog so you know if there are any changes to the schedule!
Workout of the Day
21-18-15-12-9-6-3 reps of:
115 pound shoulder to over head
box jump 24 inches
Thank you to all the folks who came out to help with the American River clean up! If you didn’t come help and I see you down there enjoying a nice clean river, I will personally throw you in the water, and I don’t care how cold it is!!!
New Saturday Schedule:
8am – Mobility WOD
9am – Partner WOD
10am – Open gym
Open gym = make up WOD from the week, extra mobility, extra strength WOD, or skill work (i.e. gymnastics/olympic lifting)
*schedule subject to change