“Five Seven Nine”

Five Minutes – Clean (Total Weight)
Two Minutes – Rest
Seven Minutes – Cindy (Total Reps)
Two Minutes – Rest
Nine Minutes Total Reps:
21 KB Swings (55/35)
15 Wall Ball (20/14)
9 Burpee

For five minutes, you will squat clean. You will multiply your reps times the bar load and that is your ‘score’ for this part.
Then, you will rest two minutes.
For seven minutes, you will perform Cindy (5 Pullup, 10 Pushup, 15 Air Squat) and take the total number of reps completed in 7 minutes. For example, if you complete 6 rounds and 3 pullups; you would have 183 (30 reps x 6 = 180 + 3 pullups).
Then you will rest two minutes.
For nine minutes, you will perform as many rounds as possible of 21 KB Swing, 15 Wall Ball and 9 Burpee. Here again you will count your total number of reps completed in 9 minutes.
Your total score is the combination of all three rounds.

Other News

We have heat again!

Holiday Schedule 

Thursday November 22, 2012 —  one class 8am.

Friday November 23, 2012 — one class 9am.

Saturday – normal schedule – 10 am

Sunday – normal schedule – 10am

New Class Time

Monday, Tuesday, Thursday & Friday @ 3:30pm.

This class is going to be open gym format and you have to have around 6 months or more of CrossFit experience or trainer approval to attend this class. The reason for this is that I am going to be in the gym, but I will be busy coaching the kids class.
You can come in warmup and wod or work on some skill work, but you are working on your own.  Also be aware that if kids class is cancelled that means open gym is cancelled also.

Final Note

Mark and I are heading to Plan B for lunch to celebrate our challenge, We had it on the books for weeks. Anyone is welcome to join us.  We are meeting at the gym around 12:30 pm and plan on heading out at 12:45 pm.