East, Monday, 12/17/2018
CROSSFIT
*Deload Week
Skill
10 Minutes to Complete
3 Rounds
Ring Dip
2 Tempo + 4 – 6 Regular
*Tempo :02 ISO @ top & :02 ISO @ Bottom
-then-
Strength
Every 2 Minutes for 10 Minutes
3 Snatch
*building
COMPETITOR / EXTRA STRENGTH
Clean Pull + Power Clean
5 x 1+2
*building
LEANX
3 Rounds:
30 Jumping Jacks
10 Cat Camels
10 Birddogs
10 Scorpians
-then-
Every 2 Mins for 10 Sets:
10 Box Step Ups
10 Sit Ups
10 Burpees
-then-
Finisher:
Accumulate 3 Mins in Forearm Plank
WEEKLY OUTLINE
- Monday – Ring Dip Skill, and Snatches
- Tuesday – Front Squat 5RM
- Wednesday – Turkish Get Up Final Session
- Thursday – Bring a Friend Day
- Friday – Front Rack Step Up 5RM Test Day
- Saturday – 20 Minute Partner WOD
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
- Monday (Christmas Eve) – 12 Days of Christmas WOD