Tuesday – 090412

Welcome back everyone! I hope you all had an amazing summer and enjoyed your last weekend of fun! We are looking forward to the fall season and for everyone to be working hard again in the box!

A few things to note :

1. September basecamp starts this Wednesday. If you have not registered already, see Marco ASAP and get registered! Congratulations to all of you who graduated into regular Crossfit!

2. Early bird class launch, either 7 or 7:30 am, will be a blended group(basecamp and Crossfit). Everyone interested MUST have a 100% commitment to making these classes. Put your name down on the whiteboard so we can establish this ASAP!

3. Spring/Summer Overdrive apparel sale(30% off!) : We have mostly Medium sized hoodies and women’s t-shirts remaining. Yes, we will be getting a fall collection in soon.

4. 1st Annual Rocky Point Crossfit Overdrive Invitational on Sep. 22. We need to fill a few more girl’s spots on both the novice and intermediate teams. Please come and see the coaches if you want to join, if not, we will start looking for possible candidates! 🙂

Okay, on to today’s lesson plan…

Skills Practice : Pistols
Strength : Ring Dips 5 x 5
WOD : For time
100 Thrusters
*95/65
**135/95