Thursday, May 31, 2012

In the past week, 3 people have asked about another skills course. Coach Heather is going to offer one more skills seminar ($40 for 4 classes) before lil Isabella is born. Improve your rope climbs, kipping pull-up, hands stands holds/HSPU and squat technique.http://ballstoncrossfit.com/component/content/article/5-events/160-skills-seminar-2-june-14-july-12-730pm

Patrick from Power Supply will be offering paleo meal samples at evening WOD's tonight! He will also be discussing paleo meals at the nutrition seminar: https://www.facebook.com/events/121735434629562/

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It's Coach Dan's 30th birthday!! He has programmed a WOD for us to suffer through.

Dan's Dirty 30 WOD

• 30 Box jumps, (24/20)
• 30 Pull-ups
• 30 Kettlebell swings, (24kg/16kg)
• 30 Push press, (45/35)
• 30 sit-ups
• 30 Wall ball shots, (20/14)
• 30 Steps Walking Lunges w plate overhead (45/25)
• 30 Toes to bar
• 30 Burpees
• 30 Double unders