022412 WOD FRIDAY

ALRIGHT, THE DAY HAS FINALLY COME. IT'S TIME TO PUT SOME NAMES ON THE BOARD TODAY. COME IN, WARM UP, AND THEN IT'S TIME TO GET DOWN TO BUSINESS. NO BITCHING, NO PUSSY FOOTING. JUST STRAIGHT UP GAME FACE.

WE WILL BE PERFORMING THE 2012 CROSSFIT GAMES OPEN SECTIONALS WOD 12.1 TODAY. THIS MOVEMENT IS SCALABLE, SO IF YOU'RE SCARED SHITLESS OF BURPEES (REASONABLY SO...) THAN I'LL TAKE CARE OF YOU. AFTER THE WORKOUT IS PERFORMED, WE WILL HAVE A SMALL STRENGTH SEGMENT FOR THOSE OF YOU WHO AREN'T DEAD.

METCON:

AMRAP IN 7 MINUTES:

BURPEES

YOUR TRAINER WILL GIVE YOU THE COMPLETE RUNDOWN OF THE STANDARDS FOR THIS WORKOUT. YOU WILL BE REQUIRED TO JUMP TO AN ELEVATED TARGET 6 INCHES ABOVE YOUR HANDS AT FULL EXTENSION AND TOUCH IT WITH BOTH HANDS. FUUUN... THE NORTHEAST IS LED RIGHT NOW BY AUSTIN MALLEOLO WITH 134. LET'S GO AFTER IT... THERE ARE MORE THAN ONE OF YOU IN THE GYM WITH THE HEART TO DO IT.

WE HAVE 23 PEOPLE REGISTERED RIGHT NOW FOR THE GAMES AND IT'S NOT TOO LATE TO SIGN UP IF YOU STILL WANT TO!

EACH MEMBER THAT IS PARTICIPATING IN THE GAMES WILL NEED TO BE EXAMINED ONE ON ONE BY A LEVEL ONE CERTIFIED TRAINER. ALL OTHER MEMBERS WILL BE KICKING OFF WITH THE FIRST PERSON AFTER A REVIEW OF THE STANDARDS. PLEASE BE SURE TO REMAIN CLEAR OF ANYONE BEING REVIEWED AND GIVE THEM AMPLE SPACE. AFTER YOU'VE PERFORMED YOUR WOD AND RECEIVED YOUR SCORE, SIGN ON TO YOUR GAMES LOG IN AND REGISTER YOUR SCORE, I WILL THEN SIGN ON TO VALIDATE IT.

POST METCON...

STRENGTH:

3X3 BACK SQUAT

P.S. FOR ANY AND ALL CLIENTS THAT PAY BY CASH OR CHECK, THERE IS A NEW DROP BOX IN THE GYM COURTESY OF ERIN. JUST DROP YOUR DUES INTO AN ENVELOPE ON MY DESK WITH YOUR NAME ON IT. THANKS!

SEE YOU ALL IN THE BOX!!!



PAST CROSSFIT GROTONER JANEIL STEHR IN HER LIFE AS RXD PHOTO SHOOT IN CALIFORNIA. SHE MAY HAVE TURNED A FEW HEADS... JANEIL TRAINED DURING OPEN GYM IN PREPARATION FOR REGIONALS LAST YEAR WHILE HER HUSBAND WORKED IN GROTON WITH THE NAVY.