Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Reminder: Self defense class at CrossFit Roselle this Saturday at 12:00PM. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR system here. This event is free to CrossFit Roselle members, $20 for all others. Please let me know if you are interested in attending.
We will still have a WOD at 10:30AM Saturday morning.
CrossFit Roselle will be moving towards full time hours in January. What workout times would you like to see in addition to the current hours?
9 comments:
Almost back home. We are in Lawton, OK getting ready to get back on the road. Hopefuly, we get home in time to make It to today's WOD, but I don't think I'll make it. See you all soon.
Are we having a Saturday 9 am WOD?
I like the current hours, wouldn't mind 5 am in the summer months. Winter would be too rough with the darkness and maybe a Sunday morning class in as well. Just one maybe late in the afternoon.
Day 5 on my path to success!
As far as workout times I think maybe a noon saturday workout would be cool too because sometimes its hard to wake up early on saturdays.
I dont really come in the mornings so but maybe a 7am instead of 6am would be better? 6am is super early!
Today's WOD was refreshing and a deceiving ass whippin. It was the battle of the spouses. Liliana and I went at it.
I had the advantage on the rowing. I was done nearly 1 minute before her. Then at the GHD sit ups I felt bad so like the true sportsman I am I allowed her to catch up a little. Made it more exciting for her.
Then at the end when she got too close, like a champ I turned on the jets and took off on her. Ended up smoking her.
This morning's times:
Norberto 8:56
Liliana 9:01
Phew!!
Personally, 6am is the only time I'd be able to come in the mornings on weekdays. I'd rather have an earlier evening time though, so I could come right after school... otherwise I always miss dinner! So maybe 3 or 4pm?
I might be able to come tonight, but idk if I have to work yet or not... I think this workout would make my head explode... but I can't come tomorrow because I have to judge the debate tournament! Choices, choices.
Norberto, you're the true gentleman. Making it a little exciting for the missus, is what every husband needs to do! Let's hear the other side of the story, Liliana?
Isn't there always three side to every story? Or in the case of tiger 4 sides? His, hers, and the what really happened? I think Jason can tell us at the gym tonight.
The clock doesn't lie.
Wow...well, how many people can say they can beat that? I have the best spouse ever....
Need I say more Eric?
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