Monday

Hi there!
After a nice long weekend (and a lot of food) it’s now time to get back in track. I was very pleased to see so many people on Friday’s classes. Everyone’s much more committed than before and it shows in the increased improvement.
In case you didn’t know the journals are in and every single person should buy a WOD journal ($20). It’s the best way to keep track of your progress.

Our very own WOD Journal.

Tuesday

“Diane”
21, 15, 9 reps:
Deadlift, 225/185 lbs
HSPU

*Join us this Saturday Sep. 17th, 10am-12pm for “Fight Gone Bad 6″. Please make your donation and get other people to donate too!

FGB rules

To compete in the workout, all participants must complete each of the following:

1. Register with your local CrossFit Affiliate by Wednesday, September 14, 2011.
2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
5. All donations counting toward the awards must be received by 6 pm PDT on Friday, September 23, 2011.
6. Awards will be announced by 5pm PDT on Monday, September 26, 2011.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 6 Event T-shirt after the event.

Individuals who raise $500 or more will receive an Official FGB 6 Event Hoodie after the event.

The highest fundraising individual will receive an all expense paid trip for 2 to attend the 2012 CrossFit Games.

There are two divisions eligible for awards:

• Affiliates with 25 or less Team Members.
• Affiliates with 26 or more Team Members.

National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.

Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.

The 2011 Pukie Film Festival details will be announced in September 2011.

Monday

*Sunday’s class went great. The group worked really well together. Thanks to all who participated and showed your support for the box!
On our next video shoot we will have a few interviews, so start practicing in front of the mirror .

Today we will begin with kettlebell cleans as skill work. You will need your wrist wraps or sweat bands. After we’ll hit the WOD which consist of barbell work and bodyweight movements. See you all at “Haus of Bravo”

Damn.... we look good!

Wednesday

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.

*Congrats to all who came and faced the heat yesterday! I really thought many of you were going to skip the WOD but you proved me wrong. I also saw some impressive times.

Keep at it Bravo Athletes!

Friday

Yesterday’s WOD tested everyone’s Heart. At times many of you wanted to quit but you kept on pushing. I’m very proud of all of you!!!
As you all know tonight we’ll be shooting some video. Depending on who comes to class we might change the workout. But as of now it’s one more Girl WOD.

“Diane”
21, 15, 9 reps for time of:
Deadlifts, 225 lbs
HSPU

Nick obviously dreams CrossFit

Thursday

I hope you’ve all been enjoying this week’s Girl named WODs. For today we have a total metcom WOD. It will definitely test you mentally and at times you’ll probably say “f*ck this sh*t”, but you know you like the challenge. And here she is:

“Kelly”
Five rounds for time of:
400m Run
30 Box Jumps, 24″/20″
30 Wallballs, 20/14 lbs

*Smile you’re on camera, not right now but tomorrow you will be. Remember to wear dark clothing. Be ready for your close up

Tuesday

Shoulder Press, 5, 5, 5.

“Nicole”
20 minute AMRAP:
Run 400m
Max reps Pull-ups

Nick, we gonna miss you. Best of luck in Cali!

Monday

“Linda” (aka “three bars of death”)
10-1 reps for time of:
Deadlift, 1 1/2 BW
Bench Press, BW
Clean, 3/4 BW

*Hey Bravo athletes, a reminder about this Friday at 6:15pm.
George will be coming with his camera to shoot some video for the commercial. This class will be on us, so come show your support for the box. Please wear dark clothing (preferably BCF Tshirt). He will be coming a few more times during the summer to make sure he has plenty of footage.
Also this week we’ll be getting a 30′ climbing rope and it will go up in the gymnastics room! Something else is coming this week too, but you just have to wait and see

Thursday

Broad Jump, max distance.

“Heavy Fran”
15, 12, 9 reps of:
Thrusters, 135lbs / 95lbs
Weighted Pull-ups, 45lbs / 25lbs

Thursday

HSPU, 5, 5, 5.

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats