Friday night CrossFit Tidal Wave had it’s inaugural MistleToes to Bar: Ladies CrossFit Only WOD and Social. The idea was that because we have so many members and a wide range of class times many of our members have never met. The intention was to have a little talk on goal setting, have a “fun” partner WOD, and then finish up the night at local restaurant NoNo Tony’s. The event was a huge success with around 30 ladies attending. We discussed the Do’s and Don’ts of goal setting and their importance for progress in CrossFit. Coaches Corner: S.M.A.R.T. Goals Specific Measurable Attainable Realistic Time Based. Bad: I want to lose weight. (Amputation? Get a haircut? ) Better: I want to lose 5 lbs of Bodyfat Best: I want to lose 5 lbs of Bodyfat by March 17th. At the event we sat down and wrote our 1, 3, and 6 months goals on note cards and they are being stashed away. The people that volunteered their info will be placed on a board and held publicly accountable for these goals (much higher success rate). After the goal setting we had an explanation of the workout, partner up, warm up and got after it. WOD (workout of the day) Mistletoes to Bar 1min Toes to Bar/Partner Planks 2mins Back to Back Ball Squats 3mins Ball Toss Sit Ups 4 Over Bar Wall Balls 3 mins Med Ball Burpee Passes 2mins Med Ball Push Ups with Pass 1 min Toes to Bar/Partner Planks The Event was a blast and we are definitely doing this again next year!