Lot’s of info…

First of all, we will have a trip to Holiday Hill on Christmas Eve.  That will be the only class on December 24, at 8:30 am.  Please meet at SHOK around 8:15.  No schedule on Christmas, however, we will be running or regular schedule on the day after Christmas.

I want to take this opportunity to wish all of you a Happy Holiday.  Many of you have been so instrumental in helping us keep Indy CrossFit alive this year and I truly am thankful for each of you.  It has been a great year.  I will do an end of the year recap the first of January…so stay tuned.

Now to the good stuff…

12/17 Morning Crew did 400 m row, 25 wallball, 20 pushups, 15 kettlebell swings, 10 sumo deadlift high pull.  3 rounds for time (before you ask Joe I did 135lb on the sumo’s).  “The Forge” did 10 rounds of 15 deadlifts and 15 pushups (yikes).

The evening crew did 2 rounds of 21 right arm snatch, 21 Left arm snatch, 21 med ball explosions, 21 box jumps, 21 burpees.

12/18 Our heavy lift day consisted of some games and a 4×4 in power snatch.

12/19 Morning crew did the “Bear” complex…nice.

“The Forge” did a double alternating Tabata interval with Kettlebell Swings and med ball situps.

The evening crew did 2 min row, 2 min jump squats, 2 min burpees, 2 min wallballs, 2 min knees to elbows.

12/20 Our heavy lift crew did 5×5 on deep back squats.

5 Responses to “Lot’s of info…”

  1. Brian Sullivan says:

    Like the new logo!! Hope the shirt will soon follow. How about a long sleeve for some of those cold morning 600m runs?

  2. The Joe says:

    12/23 – Did 2 rounds of pull pirogue 50 yards thru LA marsh (think walking in quicksand and sinking up to your knee with every step), paddle 200yds (with the wind), pull pirogue 10 yds into marsh. Reverse for round 2 only paddle against wind.

    Does this mean that my SHOK shirts will be collector’s items 😉

  3. John says:

    Nice Logo. Looking forward to 08.

  4. jeff says:

    Sullivan…shirts will be shortly, and maybe even a long sleeve one just for you.

    Joe, hold onto those SHOK shirts…they will bring big money on ebay one of these days.

    John, 2008 should be a great year for Indy CrossFit.

  5. Brian Sullivan says:

    Merry Christmas everyone!! See you tomorrow.

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