170413 and More!


Happy Wednesday everyone!  There are a few things to cover in this blog post:

1. Easter schedule-No need to worry, our WOD and camp schedules will run on the normal schedule (Saturday and Sunday 9:30 and 10:30).  If you have family in town, feel free to bring them to the the Saturday Community WOD so they can see what CrossFit is all about. 

For those coming on Sunday, please come in through the back entrance.  The mall entrances will not be open because of the holiday.  If you are not positive where this is, please ask one of the coaches to show you before Sunday!  

2. Homeward will be hosting a Whole30 challenge starting May 22.  More information about Whole30 will come out soon.  If you have not heard of this, Whole30 is a 30 day clean eating challenge that will help you examine your eating habits, drop some pounds, and clean your diet up after all of that Easter candy!  So mark your calendars and start cleaning out your pantry.  There will be a meeting in the gym next week, times TBD, to go over all of the challenge rules and goals (here is some initial information: Whole 30).

3. Tomorrow's WOD:

3 Rounds:
:20 Hollow Hold
15 Wall Balls
10 Tuck Jumps

Clean Position 1 Practice 
-- Pulls
-- Power
-- Power + Ride
-- Catch in Hole

High Hang Power Clean 4 x 3 @ 30%
-- Then --
HH P. Clean + Ride 4 x 3 @ 30-40%

12 Dbl kb Swing
10 Dbl kb Clean
8 Dbl kb Front Squat
6 Dbl kb press

Cash Out:
3 x Max Effort Dbl Kb Front Rack Hold

CrossFit Homeward