12/04/09 – Friday Funday

CROSSFIT 908 HOLIDAY PARTY DETAILS

• WHEN – 8PM – WHENEVER
• WHERE – CF 908 – 10 SUMMIT AVE, BERKELEY HEIGHTS, NJ 07922
• WHAT TO WEAR – ANYTHING YOU WANT. MOST LADIES WILL BE DRESSED NICELY.  I WILL TRY MY HARDEST TO EMULATE COUSIN EDDIE FROM CHRISTMAS VACATION.
• WHAT TO BRING – SOME FOOD OR BOOZE AND FRIENDS!

NOTE – PLEASE PLAN A RIDE HOME IF YOU ARE GOING TO DRINK.  FEEL FREE TO BRING AN AIR MATTRESS OR SLEEPING BAG.  WE WILL PROVIDE TAXI NUMBERS AT THE GYM FOR ANYONE WHO NEEDS TO GET HOME.  ALL CARS CAN BE LEFT IN THE PARKING LOT OVERNIGHT.  PLEASE PLAN ACCORDINGLY.

Erin, Doug and Firas showing off their deadlift form

Friday’s Schedule

• Mobility Warm up
• Cleans – 3×3
• WOD – Complete for time – 10-9-8-7-6-5-4-3-2-1
  • Pull ups (Chest to Bar / Kipping / Kipping with band – try a smaller one than last time)
  • Lunges (Right + Left = 1)
  • Sit ups (GHD’s / Toes to Bar / Abmat Sit ups)
• 500m races – three at a time
• Stretch / Foam Roll

Post weights and times to comments.