American Hero Dog Awards

Boomer and David Thomas have been nominated for the American Hero Dog Awards for their outstanding Narcotics detection work. To move onto the finals they have to get votes from the public. You can vote for them starting May 7, 2013 at noon. Just click on the link below. You can vote with any email address once a day. Your support would be greatly appreciated!

Buy-In = 50 air squats

6-rounds:

Run 300 meters forward

Run 100 meters backwards

Cash-out = 50 air squats

Athlete Appreciation Night – Friday April 12, 7:00 P.M.

Friday Night after the 6:00 p.m. W.O.D. we will have a athlete appreciation dinner. This is to celebrate the end of the CrossFit Games Open Season and the end of the New Year New You challenge. All Members are invited so come out for a good meal and maybe some adult beverages.

We will bring the meat and a few sides, but if there is a side or dessert that you want bring it. Also please bring chairs for the number of people in your party. There will be a sign up sheet at the box.

Thanks,

Darlene, Tami and Mike

Wednesday’s Endurance WOD is cancelled.  Regular Classes will still be going on.

CrossFit Open W.O.D.s

If you are signed up for the CrossFit Open the first W.O.D. will be announced Wednesday March 6. The W.O.D.s  must be done in front of one of our level 1 certified instructors if you want us to validate your scores.

We will be conducting the W.O.D.s every Friday at 7:00 p.m. and then again on Saturday at 8:00 a.m.. If you can not make either of these times you must contact Mike (281-536-8940) He will arrange for you to do the W.O.D.. Remember that it has to be done and recorded by 5 p.m. on Sunday every week.

Just a brief note on being judged during the W.O.D.s. Remember we (judges) are doing this on our own time. Fair is fair everyone will be held to the movements standards. If you get “No Rep” for a movement then it’s a no rep. Don’t waste time arguing. We are not going to change our minds. If you are confused about why it is a no rep then ask so you don’t continue to no rep each movement.

Last year’s open was a fun and exciting time at the box. Even if your not doing the W.O.D.s come support the athletes. They will greatly appreciate your support!

BOX CLOSED SATURDAY MARCH 2

The box will be closed Saturday March 2, 2013. There will be no elements class or 9:30 class, The trainers are attending a mobility certification, and will be bringing some great information back to the box!

Here is a good at home W.O.D. for you and the family to try

3 rounds for time of

40-30-20-10

forward walking lunges

push ups

reverse walking lunges (yes do them going backwards)

sit ups

post time to comments.

Regular classes will still be going on just no endurance class this week.

Endurance WOD  5 PM  Wednesday

600 m row

60 slam balls

400 m row

40 box jumps

200 m row

20 wall ball 2 fers 1

Endurance WOD 2/13 Wednesday @ 5 PM

5 rounds of

Run 400m, Sprint 200m, jog 200m

1 minute rest between rounds only.

Endurance WOD Wednesday at  5 PM only @ CFC

ROW intervals and drills