* 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) 5 rounds – 4 minute AMRAP – 90 seconds Rest:

5 Pull-ups

10 Shoulder-to-Overhead 95/65

15 Kettlebell Swings 53/35

For each piece AMRAP for the 4 minutes. Then rest 90 seconds and repeat. Start each 4 minute piece back at the start at rep 1 of the round. Score each AMRAP individually.

Pre Class:

2) Face Pulls: 100 reps not for time

Break up into as many sets as needed. Focus on positioning and activation, not speed.

3) Handstands: 10 minutes Practice

Work on any facet of being upside down…Handstand Holds, Walk, Stink Bugs, Cartwheels, Headstand, etc.

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