* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

*** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Front Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/16/15 for loading.

2) 21-15-9 – AQAP:

Overhead Squats 95/65

50 Double-unders

Extra Work:

3) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

4) Sled Drag: 400m @ Bodyweight

Pace should be steady, scale weight down if you can’t consistently move.

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