Monday 12Nov2012

News and Notes:

1. Congrats to Todd, Travis, and Raul for their performances this Saturday at CrossFit Uncompromised.  They represented well, taking 2nd, 3rd, and 4th…all with HUGE PRs!

2.  The CrossFit Olympic Liftin Certification was also this weekend.  Your coaching staff learned a lot about teaching the Olympic movements, verbal and nonverbal cues, and constant analysis of their own form.  They are now better equipped to teach you better in order that you all become stronger, more efficient, and stay safer while performing these movements.

3. This week is Testing Week.  Everything you have done over the last 11 weeks will be tested.  We will do some kind of testing most days and have a short WOD to conclude class.  We need every minute of each class so please get to class on time.  Your mobility will take place before class begins, on your own time.  It will continue to stay like this from now o in order for us to continue to build our work capacity.  Please remember to record all of your numbers.  They will be crucial in the next few months.  Work hard this week guys.  Many of you have put in a lot of time this fall, so lock in mentally when you come in each day and accomplish something huge!  Let’s completely rewrite those PR boxes as well as the CF Hershey Top 5 Board!


20 Minutes: 1Rm Clean & Jerk

(In the process you may also PR in the Clean and the Jerk.  Record all three movements.)


7 Minute AMRAP:

12 Power Cleans (95/65)

12 Burpees

Rest 2 Minutes, then…

Max UB DUs (scale to singles)





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