* 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) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

2) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. Jerk can be Split or Push, whichever your prefer.

3) 7 minute Up Ladder:

3 Power Snatch 65/45

3 Box Jump Overs 24/20

Perform 3 reps of each movement, then 6, 9, and so on until 7 minutes is up.

Extra Work:

4) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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