11/4/13

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Announcement:

It’s “No Band November!” How come no one is as excited as we are? For the month of November, we WILL NOT be using the resistance bands for pull up assistance. If you don’t have a pull up, there is nothing to worry about! We will be modifying with ring rows, negatives, jumping pull ups, etc. “No Band November” isn’t planned to torture you, it’s designed to reduce the reliance on the bands, while still developing the strength to get a strict pull up. If you’re unsure as to which pull up modification to use, ask a coach!

Member Survey:

To all HWCF members –

What can we do to make your experience at Hardware CrossFit better? What sort of new class times or community events would you like to see? We would appreciate if HWCF members would fill out the following survey. The survey will take 5-10 minutes and will be available for 2 weeks (November 4th to November 17th). Anyone who fills out the survey will have the opportunity to win a free jump rope and bag of SFH Protein. Follow the link to the survey – https://www.surveymonkey.com/s/hwcf2013survey

Strength:

A1: Weighted Push Ups: 3×8

A2: Weighted Pull Ups: 3×8 -> No Band November!

Conditioning:

12 min AMRAP:

  • 100 Double Unders
  • 21 Burpees Over Bar
  • 7 Power Snatches (135/95)
Post WOD:

Handstand Walks: 3×25 yards

Post loads, times, and reps to comments.

Comments

  1. That was a doozy. I definitely need to work on my gas tank.

    2 rounds + 25 DUs @ Rx

  2. Double unders got me…

    1+95 DU @ RX

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