The WOD for 7.23.12 is…



Ch-ch-ch-ch-ch-CHAAANGES-  Alright kiddos, before we get to the WOD, lets go over some changes CFNX will be seeing in the next few weeks.  

First is our schedule.  In order to host classes when they are most convenient for the most amount of people, our evening classes will NO LONGER BE at 5 PM AND 6 PM.  As of July 30th, our evening classes will be at 4:30 and 5:30 PM. Mark your calenders.

Second, we have been hearing a lot of rumblings about people wanting a 5 AM class.  So, how many of you would be interested in, or know somebody that might be interested in, a 5 AM class? It is likely that we will add this class 3 days a week if we can get at least 6 people interested and regularly attending.  You will also have to pinky promise that you will actually show up.  Remember the 100 burpee workout when people didn’t show up at the 6 am? Yeah, imagine what will happen if nobody shows up at 5 am.  Again, we are in planning phases right now, but I want to get a feel for what you think.

Third, we are going to be placing an order THIS WEEK for shirts and tanks.  Give us a heads up as to what you might want, and what size we should order you.  

Fourth, and probably most importantly to the competitive amongst us, CrossFit Springfield has announced HOA4.  For those not in the know, HOA (Heart of America) is a competitive event held amongst affiliates in the Midwest.  It’s a very popular event that has gained serious momentum in the last couple of years, and has had competitors in attendance that would later go to the CrossFit Games.  Spots are going to go FAST when registration opens in a few months, and I want to make sure anyone that wants to compete can.  They will have an RX and Scaled division (neither one is a joke, so don’t expect to get off easy), and I would like to get an idea of who might be interested in competing. I will post a sign up area on the board, so make your desires known.  The competition will take place in the very beginning of November, which means those interested in competing will have to start focusing their training soon.  

Now that all the house cleaning is taken care of, the WOD is….

Standard WOD
5 Rounds For Time:

5 Power Snatch (115/80)
15 Burpees
5 Power Snatch


Advanced WOD
5 Rounds For Time:

5 Power Snatch (135/95)
50 Double Unders
5 Power Snatch

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