Wednesday 121205 Cardio Chipwich

If you haven’t already seen it… get with it!  It was posted on the CrossFit Journal over the weekend.  This might just be the final installment of a series of videos that were shot by CFHQ.  This one is about Laurie’s rise from athletic obscurity to greatness.  That might be a little melodramatic (the obscurity part… the greatness part is reality)- but check out the attached video here.
Sometimes you need a montage.
  • Remember to create your WOD… submit it in the sugesstion can on the chalkboard.  Deadline is Saaturday 8th.
  • Anyone have experience and the desire to create a half page advertisement that will run in Malibu Times Magazine next month?  We will supply you with photos and logos.  You supply time, expertise, creativity.  Send an email if you’d like to volunteer for the job.  Ummm, uh… deadline is Friday at noon:)
  • December 2012 Newsletter just emailed to YOU.  Met the deadline.  Didn’t get it?  Email Crossfitmalibu@gmail.com and make a request.

Wednesday’s WOD- 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
6 sets, mix and match of:
RDL, 8 reps moderate weight and/or GHD hip extensions, 15 reps
-then-
For time:
1000m row
Push press, 30 reps at 60% 1RM
60 squats
90 Double unders
800m run
Post time and scaling to chalkboard/journal.

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