“LEAD FOOT”

MONDAY, DECEMBER 23RD, 2019

Work Out of the Day

SKILL/SWOD

Retest
3RM Back Squat

METCON

“Lead Foot”
4Min AMRAP:
300m Run
27x Burpee
27x C2B Pullup
{Rest 4Min}
4Min AMRAP:
200m Run
21x Burpee
21x T2B
{Rest 4Min}
4Min AMRAP:
100m Run
15x Burpee
15x Pullup

SKILL/SWOD

Silverback Primer

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

Back Squat Waves

Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

Body Armor

3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)

METCON

“Wonderwall”

For Time: 
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

THIS WEEK AT A GLANCE

TUESDAY

Group “Fun” Warmup
Then..

“12 Days of Christmas”
For Time:
1x Sq Sn 135/95
2x Bar Facing Burpee
3x Pullup
4x T2B
5x HPC 135/95
6x Pushup
7x Wallball 20/14
8x KB Sw 53/35
9x Situp
10x Air Squat
11x BJ 30/24
12x OHS 135/95

Just like the song “12 Days of Christmas” proceed to complete 1x Sq Sn then move on to round two. Round two is 2x Bar Facing Burpee and 1x Sq Sn then round three is 3x Pullup and 2x Bar Facing Burpee and 1x Sq Sn. Then 4-3-2-1 etc…

WEDNESDAY

CLOSED FOR CHRISTMAS DAY.
MERRY CHRISTMAS!!

THURSDAY

OPEN GYM OR…

20 Minutes to…
1RM Bench Press

20Min AMRAP
5x Strict C2B Pullup
10x Ring Pushup*
20x Box Step Up 30/24

*Start with arms at full extension and hands in line with heels. Chest descends down to touch hands and finishes with arms at full extension.

FRIDAY

“Kalsu”
For Time:
100x Thrusters 135/95
EMOM (Including 0:00) complete 5x Burpees

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS DECEMBER 28TH!
Help your friends and family learn the benefits of CrossFit – bring them!

Tuesday, December 24th (Christmas Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, December 25th (Christmas)
Closed, Enjoy time with family and friends! Merry Christmas!

Thursday, December 26th (Day after Christmas)
Normal class schedule.

Saturday, December 28th
8:00am Open Gym and NO Yoga
9:00am Coach Ed and Sam’s BRING A FRIEND Team WOD

Tuesday, December 31st (New Year’s Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, January 1st (New Year’s Day)
Closed, Enjoy time with family and friends! HAPPY NEW YEAR!

Thursday, January 2nd (Day after New Year’s Day)
Normal class schedule.