WEDNESDAY, NOVEMBER 20, 2013

As most of you know, the software for the gym is up and running.  Thank you for setting up your member profiles in a timely manner.  This helped me tremendously.  Please be sure to check in every time you come to class.  You DO NOT have to reserve a spot in any class.  With this new software you will also be able to take items from the Thor Fitness store and either pay cash or sign the book on the shelf and put your full name, date and item you are taking.  These items will be added to your membership.  (I moved all of the drinks from the big cooler into a refrigerator in my office.)

And on another note, I’ve placed a rather large apparel order that should be here in approximately 2 and a half weeks.  We have a new bad ass logo that was designed just for our gym.    I ordered hoodies, thermals, tanks (women)  and t shirts.  These are great Christmans gifts!  And keep in mind that another great holiday gift is the elements program for someone you know would love to start the CrossFit program.

STRENGTH:

Dead lift

3 @ 80%

3 @ 85%

4 x 1 @ 90%

*percentages are based on your 1 rm

CrossFit WOD:

5 rds:

5 dead lift 225#/155#

20 push ups

30 double unders