Monday New Years Eve

Todays Hours are as follows
9,10, and 11am.
New Years Day we are closed. 

We are starting a 100% PALEO Challenge on the 7th of January. Get it (non paleo) all out of your system now.... you have one week to do it.  We will be doing this challenge for 30 days. We will also be repeating the 'Filthy Fifty' at the end of the challenge.


WOD
'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds & 30lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Note if you miss today's WOD you will make it up this week. 

Friday

Ok the party is tonight at 7pm, bring a paleo dish if you would like. The address is on the whiteboard. If you need anymore information please contact me.


MAX EFFORT
Split Jerk 1 rep max


WOD
3 rounds for time of
10 Deadlifts 250/170lb
30 double unders

Buy out:Row 500m for time



Pot loads and times to comments...... 

Thursday

Please post in comments WHO is coming to the Christmas party on the 28th so we can have a head count. Thank you!!

MAX EFFORT
Snatch (yes this is a squat)


WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday

Another example of how CrossFit is more than how fast you can do Fran....


I want to say thank you to everyone that came and did the Christmas Eve WOD. I hope everyone had a Merry Christmas, and that everyone can make it to the party this Friday the 28th.


MAX EFFORT
Squat Clean 1 rep max


WOD
5 rounds
Run 200m
12 Kettlebell Swings 55/35
9 box jumps 30/24 

Post loads and times to comments.....

Monday

When pulling the bar during the clean (or Snatch) be sure to open your hips completely by driving your hips forward and straightening your legs and ending on the tips of your toes, then pull yourself under the bar....

Christmas Eve Classes 9,10 and 11am.
Christmas Day..... Closed
December 26th: Normal hours....
December 28th ..... Christmas Party Talk to either Mike Pajor or Jason for details.

Christmas Advent Challenge Day 24: ???


WOD
3 Rounds for time of:
30 burpees
7 Chest to bar pull ups
10 Power Cleans 135/95lb

Merry Christmas!!!

Saturday

REST DAY


REST DAY

First Christmas Advent Challenge: Do 300 repetitions of 3 different 'ab' exercises (of your choice) and divide up up the 300 any way you desire.For example: 150 sit ups, 100 grasshoppers, and 50 V-ups. Or: 100 Leg raises, 100 Spiders, and 100 hollow rocks.....
Second Advent Challenge: Pick a stretch that you dislike the most and spend some time this weekend making yourself like it!!

Friday

Christmas Advent Challenge: ??

WOD
For time complete the following:
12 burpees
21 Thrusters 75/50lb
12burpees
21 pull ups
12 burpees
21 Sumo deadlift high pulls 75/50lb
12 burpees
21 push press 75/50lb
12 burpees
21 grasshoppers

post loads and times to comments....


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