Just a reminder that the gym will not have any classes today (24th), tomorrow (25th), and Friday (26th). The gym will be open for a few hours this afternoon starting around 1PM so you're welcome to come by and get a workout in if you're around and want to sweat a little.
And don't forget that The Total is this Saturday. Here are all the details about that in case you've missed it:
2014 CF818 Total
The 2014 CF818 Total will take place on 12/27, the last Saturday of the year from 10AM to 11:30AM. There will be only one regular class that day, the 7AM class which will end at 8AM. The CrossFit Total is an event we have on the last Saturday every year to cap off the year of training by checking in and seeing how strong we are. It consists of finding a 1RM back squat, 1RM strict press, and 1RM deadlift over the course of 90 minutes. Here are the details on the 2014 CrossFit Total:
The Total begins at 10AM . We start lifting at 10AM . If you arrive at 10AM, you are already late because at that point, we will already be lifting. This means that if you're planning on participating in the Total, arrive at the gym around 9:15AM or 9:30AM in order to warm up and get ready for the Total.
The Total itself is 90 minutes long: 30 minutes for the back squat, 30 minutes for the press, and 30 minutes for the deadlift. Your goal during the Total is to move the most weight possible across all three of those lifts. During those 30 minutes, you should not be doing too many warm ups because you showed up early so you could get warmed up. Those 30 minutes should be reserved for maybe 1 moderately heavy lift and at most 3 attempts at finding your max.
There will be no heats. Everyone lifts at the same time. Before we start, we'll split everyone up into groups depending on height and general strength level so that you can all group up with the appropriate rack height and not worry too much about changing weights all the time.
After the total is over (around 11:30AM), feel free to join everyone for drinks, lunch, and good times at Frida's at the Americana around 12PM!
Merry Christmas and we'll see you at the Total!