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January 3, 2011

All classes meet at ASH Track

3 rounds:
Run 100m
15 x push ups
Run 100m
15 x grasshoppers
Run 100m
15 x burpees
Run 100m
15 x kettlebell swings

The last WOD has been done at the Texas Ave location. Bittersweet. Let’s bring in the New Year with a new location!!! But not yet. All classes this Tuesday will be at ASH Track. As long as the governing authorities give us their final blessing, we will be in the new place on Wednesday.

How Do I Get Started?If you are ready to give CrossFit a try then click on the tab titled “How Do I Get Started” at the top of this page for information on signing up for one free class or sign up for the Foundations Course.

Free Trial Class and Foundations:  If you or someone you know is looking to start CrossFit, we ask that they attend the free trial class offered every Saturday at 9am or schedule an appointment. A coach will be glad to schedule a free trial session with you at your convenience. Email cfa.foundations@gmail.comto set up a time. In order for the coaches to devote their full attention to the regular classes and also those trying out CF, non-members will no longer be able to drop in to a regular class. We feel the separate trial class will benefit both the existing and new athletes. In addition, all new members will need to attend the Foundations Course prior to joining the regular classes. For more information click on the “How Do I Get Started” tab at the top of the page.

100 Day Kettlebell Swing Challenge:You asked for it, so here it is! Jan 1 started the 100 day KB challenge. Every day of the challenge you will do that many KB swings. i.e. On day 1 do 1 kb swing, day 2 do 2 kb swings…day 25 do 25 kb swings…all the way to day 100. If you miss a day, you can catch up by completing the missed reps on the following day. Who is going to start a facebook page for this group?

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