SATURDAY

I can’t wait to meet those important peeps on Sunday for Thor Fitness’s Friend’s and Family Day!  Class times are 9 and 10.  The workout will not be technical.  No barbell work involved to keep it simple, fun but yet intense as we know it.

Also, this weekend coming up Thor Fitness is hosting the USWA level 1 certification all weekend.  All morning classes are cancelled.  I’ll be open at 12 for one class.  I’ll have a sign up sheet at the gym for those definitely coming to class that day.  If attendance is low, class will be cancelled.  Those in the Open will have to get the workout in Friday or Monday.  If you are still interested in attending the certification, do it now!  I have four coaches running the cert and 40 participants.  It’s going to be ha-uge!!  I can’t wait!!

It was a great day coaching and judging you all through the Open wod 14.4!!  If you didn’t get judged yet … do it Sunday at 11 am.

Alex, Milton and Steven!

Wall balls with the boys

50 toes to bars!!!

WARM UP: 10 minutes of …

“Deck of Cards”

Flip over playing cards one at a time.
  The suit represents the movement.
Hearts = Burpees

Diamonds = Sit ups


Spades = KBS – you choose the weight


Clubs = Air Squats
The number on the card represents the number of reps.
  All face cards are 10 reps.
  Aces are 20 reps.

CrossFit WOD:

5 rds: (last posted 7/17/13)

15 Thrusters 95#/65# RX+ 115#/85#

15 bar facing burpees

WEIGHTLIFTING WOD WILL BE POSTED ON THE WHITEBOARD.  CLASS IS 10 AM!!!  WEAR YOUR LIFTING SHOES IF YOU HAVE THEM!!