pspan style=text-decoration: underline;a href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fbbbb7970b-pi style=display: inline;img alt=Properdl class=at-xid-6a00e00986beda8833010536fbbbb7970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536fbbbb7970b-500wi //a /span br /Good, strong quot;setquot; position.#0160; /ppREMINDER: We do have an 8AM class on Saturdays now.#0160; However, it is reserved for Beginners and Level I CrossFitters.#0160; If you are more experienced and need to come to this time slot- that is OK, we just ask that you are patient with a bit more time spent during the warmup going through the foundational movements.#0160; /ppWOD 1/31/2009: If you are on 3/1 cycle, today is your rest day.#0160; Or: /pp15 Kettlebell Swings 70/55br /1 rope climbbr /15 KBSbr /2 rope climbsbr /15 KBSbr /3 rope climbsbr /15 KBSbr /4 rope climbsbr /15 KBSbr /4 rope climbsbr /15 KBS br /3 rope climbsbr /15 KBSbr /2 rope climbsbr /15 KBSbr /1 rope climb/ppThis will give us a good chance to break in some of those shiny new Kettlebells.#0160; Note this is a heavier KB weight than normally prescribed.#0160; It is meant to be heavy and a metabolic challenge.#0160; Do not sacrifice good form for the sake of getting the RX#39;d weight- check your ego at the sink when you are brushing your teeth.#0160; Your KB will be pulled away from you if your form is poor.#0160; /ppAs for the ropes- be nice and share.#0160; Also, a good sub for the rope climb is the alternating hand towel pull up.#0160; If you don#39;t know what that is- you#39;ll drape a towel over the pull up bar grabbing each end to use as a handle.#0160; Each pull up, you will slide the towel alternating one hand higher than the other.#0160; 5 pull ups to one rope climb. This is a BYOT kind of party folks- bring your own towel.#0160; /pbr /