Impact

During the past 4 weeks Jim and I have had the pleasure of working with 47 new athletes. 47 people that walked through our doors and changed the course of our lives - I truly believe that God has a plan for each of us and lets people in and out of our lives for different reasons and purposes. It was very much our pleasure to coach all of these athletes - the ones who are staying and the ones who are moving on to different things. We appreciate the time we spent with each of you and the memories you gave us while you were here.

These are just a sampling of emails that I have received from our new athletes -

"I have enjoyed everyone at Cross Fit. You and Jim have been wonderful to me, and I truly appreciate that!!."

"First off I want to say thank you for everything for the last couple of weeks. I learned how to dead lift, snatch, and the right way to Squat. I tried new things like the rings, jumping pull-ups, and box jumps. I absolutely love the cross fit program and saw results right away. The feeling of working as a team and the camradarie with the others while working out made it an even more enjoyable experience."

"I greatly appreciate all that you have taught us this past month. I greatly appreciate the refresher course on many things that i knew and the oh so many new things that you have taught us. Your knowledge, personality and encouragement are so inspiring."

"I have really enjoyed the CrossFit beginners training. The workouts have been challenging and it has been nice getting to know the other athletes as well as both you and Jim."

"I have really enjoyed this experience. I am starting to feel like an athlete, which is a first for me. "

"I wanted to THANK YOU. Through these workouts I have got a glimpse of who I used to be and who I can get back to! I am so thankful for your patience with me and my knee and as you know I have had no luck in finding a workout/trainer that has made things easy or tolerable but its so different with crossfit and with you!"

Whether it's welcome aboard or see you later - use the knowledge we have given you to make each day of your life better than the next.

I could not have accomplished the amount of work I did in these past 4 weeks without the help of 3 of the most amazing women I know - thank you from the bottom of my heart to my friends Carolyn, Cathy, and Claire for your time and talents with our newbies. You sure know how to show them what a true CrossFit Family is like. I appreciate every hour you all spent helping me out. And of course my most handsome husband Jim for covering my a$$ when I couldn't crawl out of bed for yet another class - I love you with all my heart.

Schedule beginning Monday January 30th, 2012

Monday - 515 and 730 am, 415 600 and 700 pm
Tuesday - 615 and 430 pm
Wednesday - 515 and 830 am, 415 600 and 700 pm
Thursday - 515 and 615 am, 415 and 600 pm
Friday - 615 and 830 am
Saturday - 730 am

Yoga - 515 am Tuesday and 930 am Wednesday
Endurance - 530 pm Tuesday (subject to change when games begin)

WOD

Wendler - many of you are coming to week 4 on your Wendler - remember on week 4 you lift your warm-up weights only - take the week lightly and get ready for Wave 2.

Then:

NOT FOR TIME:

25 CF Burpees OR 50 Double Unders

Clean and Jerk
1 set of 5
(Working on your 5 rep max - you must get all 5 reps without stopping)

25 CF Burpees OR 50 Double Unders

Clean and Jerk
3 - 3 - 3
(Each time you will add weight for you 3 rep max - you MUST get all 3 reps without stopping)

25 CF Burpees OR 50 Double Unders

Clean and Jerk
1 - 1 - 1- 1 - 1
(Each time you will add weight until your 1 rep max is established. You may attempt NO more than 5 lifts.)

25 CF Burpees or 50 Double Unders