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Welcome, Danny Valdez (visiting from College Station CrossFit for the holidays)!

Skill - Kipping pull-up

WOD
3x – Max rep pushups

Row max effort for 7 minutes
(30 seconds on/30 seconds off)

SMA Awareness WOD, December 29, 2009

CrossFit PlusOne is hosting a special WOD to raise awareness of Spinal Muscular Atrophy.  We encourage our athletes to attend in support of those participating in the event.  If you’re interested you are also welcome to participate by completing the workout.  Our classes are resuming as normal, but some of you may want to consider replacing your G7 WOD with this one.  Everyone is welcome.  Please see below or visit www.crossfitplus1.com for details:

“Bugaboo”
For time:
200x  Thrusters
Standard weights: 75lbs/45lbs

The event will occur at various times throughout the day during their regular class hours (see their site for schedule)5711 McPherson, McPherson Plaza, Ste 304 (in the back)

Primal Challenge – As the end of the year approaches and a new year waits around the corner, we are gearing up for the Primal Challenge at G7.  The purpose of the challenge is to jump start healthy habits for healthy living in each of our lives and within the G7 community.  The challenge will focus on nutrition, performance, and dedication and hopefully culminate in improved health and physiques (Let’s face it, we all want to look good).  We highly encourage all to participate.

This challenge will be held in coordination with CrossFit Austin.  Our gyms will be along for the journey together to motivate each other and compare results.  However,  we may look into setting up some sort of competition between our gyms (CrossFit Austin, if you’re reading this….Are you up for the challenge?).  Either way, the challenge will be a lot of fun and a great way to start off the new year.

In order to participate, there will be a $20 buy-in.  This will go into a pot and awarded to the Primal Challenge winner at the end of the challenge.  We will provide rules and guidelines for the challenge during a special seminar on Saturday, January 2nd at 10:30a.m. The challenge will commence on Monday, January 4th.

Please make plans to be in attendance on Saturday to get all the information you need to participate.  If you cannot attend, and would like to participate, please let us know so we can make arrangements to meet with you or speak to you about it before Monday.

“I’ll be Home for CrossFit” Holiday Bootcamp – Going on now!
If you didn’t make it out to our Community Workout and still want to check us out, there is still a chance.  Swing by our gym at 1:45 today or tomorrow for our holiday bootcamp (see “Schedule” for details about this class schedule beyond this week).  The drop-in rate is $10 per session (this class only) or a pay a low rate to attend until January 15th.  Call 949-0883 for more details.

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