Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Be a Roots DJ for a Week
Back by popular demand is the Be a CrossFit Roots DJ for a Week gig. How does it work? We give you an iPod to load with SIX to TWELVE mixes of your choice that are each at least an hour in length.
Famous past Roots DJs include Blakely (the original), Jasmine (the excellent follow-up to B), and Byron who has a talent for it no doubt.
We’ll kick it off next week and are looking for one person per week for the next three weeks.
Post to comments the week you would like to volunteer for. First come, first serve!
Week 1: Dec. 6-11
Week 2: Dec. 13-18
Week 3: Dec. 20-26
I can DJ either of the next two weeks.
Gone the week of the X-mas.
Come to our indie-punk rock show at the Dark Horse Saloon in Boulder this Saturday night!!! Playing with some other cool bands.
http://www.blackoutdriver.com
show flyer:
http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs609.ash2/156181_1598242070854_1080068457_1558316_4340546_n.jpg
Big ups to Tommy who got himself to a computer this morning after waking up under the weather. Your cancel allowed Paul to get in for the 9AM class. Thanks!
Parents! Check this out.
http://everydaypaleo.com/2010/10/21/more-school-lunch-ideas-and-a-couple-of-cool-cave-girls/#more-554
Thanks for the newsletter Nicole. One question about the late cancel policy. If a person is signed up for a class and decides that he/she can attend an earlier or later class that same day, is that considered a late cancel to switch from one class to the other if it’s less than 12 hours?
Molly –
Good question. Most likely not. However, if the athlete was enrolled in an 11:30 class that was full and then at 10:30 decided to switch to 5pm it might be considered a late cancel as there is really no chance someone could take that spot.
Bottom line is we try to be fair and if we see you came to class that day just at a different time, you’re probably fine.
You can ALWAYS email us to clarify and we’ll see what we think:)
OLIVIA –
Forgive me. I forgot you in the Newsletter Turkey Challenge Recap. Nice job on the DL PR!!!
I’ll take a stab at guest DJ-ing. Sounds fun!
I take week 2.