WOD - FRIDAY, MARCH 16TH 2012

-ELEMENTS GRADUATES.  LOOK FOR THESE BEASTS IN A CLASS NEAR YOU. YOU GUYS WONT COME IN TOMORROW AND GIVE  BARBARA A GOOD POUNDING. YOU JUST WONT!!!!!

- CHRISTINA GETTING HER PULLUPS!  I WANNA WRITE A QUICK NOT HERE ABOUT HARD WORK.  CHRISTINA WAS ON A GREEN BAND WHEN SHE STARTED HERE AT CROSSFIT KING OF THE BEACH.  SHE WORKS EVERYDAY WITH THE BANDS, ON HER KIP AND HER NEGATIVES AND LOOK WHAT HAS HAPPENED IN 4 MONTHS A PULLUP!

WE HAD 37 PEOPLE PR TODAY ON THEIR CLEAN AND JERK AND ITS UNREAL TO SEE THE WEIGHT AND TECHNIQUE YOU GUYS ARE DEVELOPING.  DO YOURSELVES A FAVOR.  TAKE A LOOK BACK TO WEEK 1, AT YOUR TIMES, YOUR WEIGHTS, AND WHAT YOU WERE ABLE TO DO AND JUST SEE HOW MUCH BETTER YOU HAVE BECOME.  WE ARE SO PROUD OF ALL OF YOU GUYS FOR YOUR WORK AND DEDICATION!

* SCHEDULE AS FOLLOWS FOR THIS WEEKEND.
FRIDAY
 - NORMAL GROUP SCHEDULE
- 7PM OPEN COMPETITORS WILL BE DOING WOD 12.4
AMRAP 12 MIN - 150 WALLBALLS - 90 DOUBLE UNDERS - 30 MUSCLEUPS
THIS WILL BE THE GROUP WOD FOR SATURDAY!

SATURDAY
NORMAL SCHEDULE

SUNDAY
GROUP WOD AT 9AM
GYMNASTICS AT 10AM
OPEN COMPETITORS AT 11AM

WARM-UP
800M RUN
THEN WHEN THE WHOLE CLASS GETS INSIDE
MAX BURPEES IN 1 MIN

WOD
"BARBARA"
5 ROUNDS
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS
* 3 MIN BREAK AFTER EACH ROUND
* SCORE = TOTAL TIME INCLUDING REST

RESULTS FROM 3/15/12