December 1 2013

25% Off all December Fees!

Holiday Hours will be;
December 24th and 25th CLOSED
December 26th 10am WOD 

December 31st- CLOSED
January 1st- 10am WOD 

Our Customer Appreciation WOD and Social has been moved Thursday December 12th at 5:30 ish  until whenever ish... come on in for a workout, some snacks and the shaving of Craig's moustache!! 

There is a CrossFit Level 1 seminar offered in Red Deer this January.  CrossFit Pincher Creek could really use another Coach or two.  A couple of you have expressed some interest in this course and I encourage you to see it though if only for your own personal benefit.  We would love to see a couple of our guys step up and take the course, we love all our female coach's but it would be great to have another Male coach step up and encourage some of our male athletes. 

For Monday 

Prep
30 Burpees 
Dynamic warm up of shoulders and legs 

Strength 
Bent Row
5x5
Start 5lbs heavier than last week 

Conditioning 
50-35-20
Wall Balls 14/20
Pull ups 
Doubles 

Recovery 
Calf smash 
Down Dog 2 min