CF 908 Night Out – Come to the Tavern in Scotch Plains tonight @ 8pm to celebrate Erin’s birthday! Also, we are having a birthday party on Saturday, June 12 @ Erin’s house starting at 5:30pm. If you are interested please email me for the address.
Fundamentals – For anyone interested in starting Crossfit, we will be creating a new Fundamentals class as early as next week. If you want to join please email me, Tim@Crossfit908.com.
Goals – I see some people have started posting goals for the end of June. We will be working on them consistently for the next three weeks to make sure we all hit them. Don’t forget to put yours up on the white board!
Important Announcement – The cops recently stopped by CF 908 and said they were receiving complaints that people were getting in way too good of shape and leaving the gym looking “sexy.” Just kidding, but they stopped by and said they received some complaints about people not stopping at the 4 stop signs on Summit Ave. I know four 4-way stops in a row is a pain, but this is just fair warning so nobody gets a ticket.
Today’s Links -
- How to Quit Grains – Mark’s Daily Apple
- How to build up to a handstand - Conditioning Research
- Chard – Son of Grok
Harnessing Chi - No big deal
Matt considers box jumps to be a spiritual experience
Eric showing great depth on the goblet squats
Schedule -
- Foam Roll / Mobility Warm Up / Burgener Warm Up
- Deadlift – 3-3-3-3-3 – Attempt to exceed 90% of your 1RM on your last set.
- WOD – “EK”
- 5 rounds for time
- 2 Rope Climbs
- Run 300m
- 20 V-Ups
- 5 rounds for time
- Finisher – Max Lunge Jumps in 2 Minutes.
- Stretch
11 Comments
HAPPY BIRTHDAY BOOTS!!!! Hope you have a great day and year ahead. You are an inspiration to many of us at Crossfit. Much love to you.
HAPPY BIRTHDAY ERIN!!!!!!!
ERIN!!!! WUURRKKK GIRL ON YOUR BIRTHDAY!!! Let’s do the usual– get bombed at Garwood Lanes and then usually thrown out and head on over to the Diner in Clark for a greasy burger and some fries. Hopefully, I won’t be arrested this year for lewd acts in public!
Love your bowling girl!!- DOTTIE
Happy Birthday Erin!!! Enjoy your special day (and rope climb workout) and to second Doug – you are an inspiration! Happy Happy!
HAPPY BIRTHDAY ERIN!!! HOPE YOU HAVE A GREAT DAY!
Happy Birthday Erin.
And Happy Brooklyn-Queens Day everyone!
Happy Birthday Erin!! Sorry I am going to miss the festivities. Get Jill to go right after Fundys. BTW – Wobbly Leg Wednesday has morphed into Tree Trunk Thursday – I think these legs used to bend, right???
Thank you everyone! You guys are too sweet
I’m sorry I’m later than you early-bird posters, but HAPPY BIRTHDAY ERIN!!! Excited to celebrate tonight! xoxoxo
I hope you finally get a new face for your birthday Erin!
Happy Birthday Erin, I’m sure your getting the drink on about now!