Tuesday, 8-4-2015


Tuesday, 8-4-2015

Couple announcements (some will be emailed too):
This Saturday we will be doing a Fundraiser WOD for a fellow CrossFit Affiliate who suffered a terrible loss – Kim Henderson (member at Trailhead CrossFit) lost her life in a car accident about a week ago.  Trailhead has programmed a Hero type WOD in her honor (“Kimmy”) and we will be performing it this Saturday for all classes.  We only ask that you bring a minimum donation on Saturday of $10 to participate via cash or check.  We will then make one large contribution to the Henderson family on behalf of Alpine CrossFit.  I know it will be greatly appreciate by their family and a chance to help out the CF community.  Email to follow as well.

If you would like to play ACF Softball on Sunday afternoons this Fall (Aug-Oct) then please tell Coach Mike or I by WEDNESDAY.  Email to follow with the deets….

I also forgot to add in Monday’s post that we will do Back Squat 1RM re-tests on FRIDAY.  If you absolutely cannot make this Friday, then you will have another chance to test next Monday.

 Workout of the Day
*10min Crossover Symmetry Warm-up*
Remember, we are going to start doing this EVERY DAY.  We will take time in each class to teach you this week so you can perform it on your own within 3-5min of each class you take at ACF.
Chipper of the benchmark, “EVA
For Time:
Run 800m
40 KB Swings 70/55
40 Pull-ups
Run 600m
30 KB Swings
30 Pull-ups
Run 400m
20 KB Swings
20 Pull-ups
*Please take care of your hands today!  Stop before you tear and move to ring rows or jumping pull-ups.
Post your scores to the Whiteboard.