* Progenex will be in this evening to do a sampling, make sure you stop in to train and recover.

** 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

WOD:

1) High Box Jumps: 5 reps Every 1:00 x 10 sets

Warm-up as needed. Build the height through your sets. These are no meant to be rebounded. Step down from the Box Each Time.

2) Single Arm Dumbbell Row: 8 reps/side Every 1:00 x 5 sets

This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. Keep the movement strict. Use your box as a base for your hand, both feet on the ground.

3) Active Pull-up Bar Hang: 30 seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 7 minute Up Ladder:

3 Ball Slams 40/30

3 Box Jump Overs 24/20

Extra Work:

5) Front Plank: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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