It’s been awhile since we celebrated a birthday crossfit style, but have no fear we have another birthday today! Happy Birthday Ben, I saw this “Hero” workout on the main site the other day and I thought of you. If you have ever been to a class with Ben he is like the energizer bunny, he keeps going and going and going…but with a lot of groaning noises as well. This workout is perfect for you.
5 Rounds for time of:
3 Rope Climb ascents- 15″ (sub 15 pull-ups)
10 Toes to Bar
21 Walking lunge steps with 45lbs men/25 lbs women held overhead
Run 400 m
*Scale as needed.
We have another birthday to celebrate on Saturday, Cathy B, but before then Cathy (the one on rower) wanted me to let everyone know that they are invited to her birthday party Nov 12th @ 7pm at the Copper Club in Ogden. It is located at the corner of Grant and 24th street.
We have one more item of business, we have a unique situation for our Crossfit where it is open all the time and we can’t lock the doors after we are done. Because of that we would ask that if there is no trainer present that the area is closed to everyone. No exceptions, thank you.
Posted on: November 8, 2011admin