Announcements and such

Monday, January 4

Starting this Monday, if you want a weightlifting option instead of class WOD you have that option at the 6:30pm class. Those that want that option will do the max effort lower body exercise and then break off to do the other work prescribed for them. The weightlifting programming will be prescribed for Monday, Wednesday and Sunday for the time being. You can find the Bend Barbell Club facebook page here: https://www.facebook.com/BendBarbellClub/

We now have a new PR board so that everyone can write down their new PR's. Anything is welcome on the board, whether it be your first double under, max lift, new row time etc. Looking forward to seeing lots written down each month from everyone!! Also if your PR goes onto the gym record boards still write it down on the piece of paper up front by the desk.

Coming soon, a new class at Oregon CrossFit called Restore. This one of a kind class designed for all CrossFIt/fitness enthusiasts combines Yoga, Pilates and Self-Myofascial Release. Use stretching techniques along with myofacial release tools for an experience that strengthens your core while you simultaneously release tight muscles and gain mobility. Restore your body’s natural alignment and leave with a body that not only feels better, but moves better too!

We will be canceling the CrossFit Endurance program, as there just wasn't enough continuing interest in the program currently. It could be the weather or just everyone was busy during the holidays, but for now that class is off the schedule.

WOD: 21-15-9 T2B and Burpee Box Jumps 24/20

Strength: Work up to a heavy single Overhead squat

Accessory: 3x30 Russian Swings as heavy as possible

Recovery: 1k Row

Overhead Squat: Overhead Squat