East, Tuesday, 12/18/2018

CROSSFIT

*Deload Week 

Strength 

20 Minites to find a:
5RM Front Squat

Metcon

w/Partner

10 Alt Rounds
3 Rig to Wall Farmer Carry AHAP

COMPETITOR / EXTRA STRENGTH

3 Rounds
6 – 10 Strict Pull Ups
10 SA DB High Pulls (Light)

LEANX

3 Rounds:
2 Rig to Wall D+B’s
10 Glute Bridges
10 90/90 Transitions
10 Rockbacks
10 Slow Mountain Climbers

-then-

“The BC Ladder”
10, 9, 8, 7…2, 1
Glute Bridge w/ band @ knees
Supine hip Abductions w/ band”

-then-

For Time:
50 DB Lungsters (35,25)
-Rest 3 Mins
25 Pull Ups
25 T2B
-Rest 2 Mins-
50 DB Hang Squat Clean

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) 
  • Bring a Friend Day – This Thursday!!
  • 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