02
12 '16
Yoga with Lindsay Wednesday December 7th at 8pm. 5$ per person
Axe throwing Thursday December 8th at 7pm. This is going to be a lot of fun
Christmas/holiday party is Friday December 16th at 6pm
CrossFit seminar on nutrition, recovery, competition, movement efficiencies and more (Coffee on us) Saturday December 10th at 10am just before open gym
Skills/Strength/acc work
15min EMOM alt min
1 rope climb (As challenging as you can)
5 strict knees to elbows
15 hip extensions
METCON
8min AMRAP
3 hang power cleans
2 front squats
1 shoulder to overhead
Note: Bar at 60% or 1rm clean and jerk
Maintenance/mobility
Roll 5min
Stretch 5min
