Ho, ho, ho, Frenchie!
Ho, Ho, Ho, Lieutenant Steve!
(Okay, so what's hilarious is that I don't even know the movie reference for those lines, but Rich says them all the time, and that's what popped in my mind when I posted the above pic, so that's what I typed. Movie references are lost on me. Sad. True.)
A CLASS SET Of RUMBLE ROLLERS!
What more could a dedicated group of mobility seekers want?
Feels like Christmas again, doesn't??
Enough to go around before class, after class, during class...
ALL Good.
Two more 44 lb kettlebells for thoes transitioning from the 35 to the 55.
We now have 4 of these bad boys!
More 10 & 15 lb Bumper Plates!
Always in high demand, and now we're even better stocked!
(15's have arrived, and the 10's are on their way!)
We can thank CF Omaha for this punch in the gut!
:)
See below for the WOD description, and see above to admire Mimi's receiving of the barbell ON her shoulders with her ELBOWS HIGH on the power cleans.
Then note her LOCKED ARM position at the top of the push jerk with HEAD THROUGH.
Lots of practice with different types of cleans lately, and we're seeing improvements all over the place!
Chai looking strong on all 3 movements!
Set up position.
Then she jumps the bar up. The photo on the right shows her "post-shrug," starting to bend her elbows and drop down and around the bar.
Receiving the bar on her shoulders and standing to finish the "clean" part of the movement.
Then on to the jerk...
She jumps the bar up with her hips and legs.
Receives it in a quarter squat with arms locked out.
Then finishes the lift (on the right) in a standing position.
Think Like a BumbleBee, Train Like a Racehorse- CF Journal
The 27 Rules of Conquering the Gym- Wall Street Journal
Why You Should Eat More (Not Less) Cholesterol by Chris Kresser
For our newer members, these crazy cool car stickers are yours for the taking if you're interested!
Love it when our peeps represent!
:)
What I know to be true at this point! :)
Our relay, 1/2 marathon, and marathon participants!
If I inadvertently left someone off the list, please say the word!
Let the training begin!
(Well, soon... Betty, Brooke, and Marketti will keep us posted on Sunday morning training run plans. You can sleep in this Sunday.)
New creation!
Meet Laci!
She's next to PMill, and she comes to us with CF experience as she has been working individually with Mike Libbie (who will be opening CrossFit Central West End any day now!). She lives in Kirkwood and was ready to try out a class and see how she liked it!
Welcome! Welcome!
DATES TO KEEP IN MIND!
1. Women's "WOD's" night is next Friday the 13th! Please let Susie G. know by today if you're planning on coming AND if you need a tank top! Meet at CFKW at 6:00 PM!
2. The Guys' Night this month will be on Friday, January 27th. Carnivorous feast afterward.
3. The February intro series will be on the 6th, 8th, 10th, 13th, and 15th next month. Please remember that we increased the fee as the number and length of the classes has slowly increased over time. The five classes offer 9-10 hours of instruction and the new cost is $185 for the series. The classes are entered in MindBodyOnline and can be signed up for anytime!
4. Running seminar on Thursday, January 26th at 7:30 PM! Check your email for more details!
Leaving you with a taste of Thursday's fun!
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