* CrossFit Kids Cancelled through January 25th

** New Programming Block HERE

*** Running Clinic w/Jason Wolstenholme HERE

**** Annual Holiday Party is the 30th, check it out HERE

***** WODDOC Seminar February 7th HERE

Please Be Aware the Gym Will Close Promptly at 12:00 today. If you’d like to get all the programming done you should come in early, back space is open as there is no Kids Class.

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 3 rounds AQAP:

40/30 Calorie Row

10 Muscle-ups

Rest 5-10 minutes

4) 3 rounds AQAP:

20/15 Cal Assault Bike

20 Shoulder-to-Overhead 135/95

Rest 5-10 minutes

5) 3 rounds AQAP:

20 Chest-to-bar Pull-ups

2 Rope Climbs 20ft

If your hands are cooked, be smart and don’t tear them.

6) Strict Handstand Push-ups: 3 sets of Max Reps

Rest 3 minutes between sets. If you don’t have 10+ reps, perform a 10 minute EMOTM instead.

7) Tabatta Ring Push-ups: 8 x :20/:10

Max Reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE