E3MOM 15
3 Push Press (ME)

Athletes may take barbell from ground or rack.

EMOM 24
Min 1: Max Cal Ski Erg
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest

Score is total calories.

Closed for the morning. No Morning CrossFit or 7-Fit WODS. Classes will resume at Noon. Thanks and be safe.

Over of the week:
Monday: Core Strength Development
Tuesday: EMOM Push Press
Wednesday: Snatch Complex
Thursday: Split Jerk
Friday: Bench Press
Saturday: Front Squats
Sunday : Strict Gymnastics

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AMRAP 12
12 Burpee Box Jump Overs (24/20)
6 Deadlifts (275/185) (Fx: 205/145) (Rx+: 315/205)

Core Strength Development

4 Sets of:
20 Steps KB Walking Lunges (24/16) (Rx+ 32/24)
20 Russian Twists with Plate (45/25)
Max Time High Plank Hold

If Athlete can hold high plank for >2 min, add weight. Rest 2 Minutes between sets. Walking lunge is with one kettlebell in each hand, farmers carry style.

Closed due to inclement weather. Be safe.

Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over strategy and tips in organizing a plan to meet your goals both short and long term

This year, we are all going to help each other stay accountable and committed. The workshop will also include a guided open discussion of our own experiences: What has worked and not worked for you in the past?

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether it’s in the gym, work, family, or personal life. We can help you pin point it.

Please do your best to make this workshop. Set yourself up for Success in 2019!

Strength:
“HSPU Test Day”
Rx+: 10 min AMRAP HSPU (4″/2″ Deficit)
Rx: 10 min AMRAP HSPU

Scaled option: 10 min of HSPU development

Conditioning:
AMRAP 12
3 Squat Cleans (205/135) (Fx: 165/110) (Rx+: 245/165)
3 Front Squats (205/135) (Fx: 165/110) (Rx+: 245/165)
75 Double Unders (Fx: 50)

Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over strategy and tips in organizing a plan to meet your goals both short and long term

This year, we are all going to help each other stay accountable and committed. The workshop will also include a guided open discussion of our own experiences: What has worked and not worked for you in the past?

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether it’s in the gym, work, family, or personal life. We can help you pin point it.

Please do your best to make this workshop. Set yourself up for Success in 2019!

Benchmark:
500m Row Time Trial

Conditioning:
8 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar)
10 American KB Swings (24/16) (Rx+32/24)
1 Rope Climbs (Rx+ Legless)

Post WOD Finisher:
10 Minutes of Mobility