How does time fly so fast? Although I used to talk about how my parents were just experiencing Alzheimer's stage 3 I really can say that this year FLEW by! We had a lot fun people come through our doors in the last 13 months and we're just getting started! Next year will bring a lot plans that will get unveiled later in January but we're going to continue to add new exciting events and march to our own beat! Why should we do competitions that duplicate every other box? (This is not to say we will be doing like partner overhead squats with the women athletes on the ends of the barbells! No joke I saw a picture of that craziness). Although I have been toying around with doing an athlete of the month I really believe it is too hard to narrow the gap and give it to only a select few. We had some great times at the box and wonderful people make progress throughout the year. I know sometimes some of the WODs were difficult or down right weird (see also: the donkey kicking day) but everyone had fun with it and got stronger in the end. We're not out to be the best or biggest CrossFit box on the planet. We're just happy to be in a old school gym, hang out, get strong and have a great time in the process. We're trying to be the best box in town that is there for your individual goals. We're here to push you when you need it and encourage you when your down. We have expanded the CrossFit and FIT Labs trainer team and I would like to send a huge shout out to all of their great work! Past and present employees we thank all of you. I know I AM NOT PREFECT but I will continue strive to make this the best gym you have ever been to. We expereance growing pains (see also Battle for 81) but we are really trying our best to provide those moments that challenge you. So brace yourselves we have another year that we're going to be going crazy and getting you strong enough to fight a bear. - Doc Weak of Emphasis- House Keeping (Techniques transferring through movements) Skill- Transfer or coordination with dumbbells through multiple movements in different planes. Review each movement with DB and perform X5 reps of ea movement. Advanced: Front Squat 4X8,8,6,3 (tough last set) Plain English- Move through each exercises like a boss! Make it look good and do each exercise unbroken!
CrossFit Hagerstown WOD for 12.30.13
4 Rds: 8 tempo DB bench (supine position) (3 seconds up/3 down) 6 Hindu Push ups with neutral grip with dumbbell in hands also called power diver push ups 8 DB Power Cleans (each) 6 DB Burpee Box Step Overs *rest only as required to maintain unbroken sets. Then: 3 rds: 8 unilateral DB thrusters (each) 8 DB snatch (each, from the swing) *4 min rest and repeat 17 minute time cap
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