East, Friday, 12/21/2018

CROSSFIT

*Deload Week 

Strength 

Max Effort Front Rack Step Up @ 45%

*We will test your Left Leg and then your Right Leg. The goal of this test is to see if we have an imbalance in our Unilateral Leg Strength vs Bilateral Leg Strength!

Metcon

For time:

20 Pull Up
75 Air Squats
20 Toe to Bar
75 Air Squats
20 Pull Up

RX+ Chest to Bar

COMPETITOR / EXTRA STRENGTH

4 Rounds
10 American Hip Thrusts
12 DB weighted lunges

LEANX

2 Rounds:
30 Single Unders
20 Arm Circles (10 fwd/10 bkwd)
10 Single Leg Hops/Leg
10 Rockbacks
5 Cat Camels

-then-

7 Min AMRAP:
7 Pull Ups
14 RKBS (53,35)
21 Double Unders

-then-

7 Min AMRAP:
7 DB Power Cleans (35, 25)
14 Alternating DB Presses
21 Lateral Hops Over DB

-then-

30-20-10
DB OH Tricep Extension
DB Side Crunch/SIde
Superman

BOX NEWS

  • New Years Challenge Sign-Ups are LIVE and on the Check-In desk. Registration will last from 12.16 – 1.3 (see link below for more information) 
  • Next Weeks Holiday Schedule 
    • Monday (Christmas Eve) – 12 Days of Christmas WOD
      • We will be posting Heat sign up sheets this Wednesday at the check-in desk for 7am, 7:50am, 8:40am, and 9:30am. Due to the amount of equipment once a heat is full we will not be able to fill it with anyone else. Please make sure you sign your name on the sheet, coaches will not be signing up athletes via requests. The gym will only be open for this WOD and will close after the last heat. 
    • Tuesday (Christmas) – Closed 
    • Wednesday
      • 8am CrossFit
      • 9am LeanX
      • 10am CrossFit
      • Close at Noon
    • Thursday – Return to Normal Schedule

 

New Year Challenge