REMINDERS:
Olympic Lifting Clinic. New Year, New Lifts PRs?! A new Olympic Lifting Clinic cycle will begin Thursday, January 9th. This time, you can choose to participate in a 4 week Snatch cycle, a 4 week Clean and Jerk Cycle, or the full 8 week cycle including both lifts. Classes will be held Thursdays at 6:30 PM and Sundays at 8 AM. If any spots remain open, we will also have a class drop-in option for $20. Read through full details and sign up HERE.
Fight Gone Bad. We are hiring a photographer to come take some awesome professional pics. Join us Saturday, January 18th to participate in this iconic CrossFit workout.
Bring a Buddy. Saturday, January 11th. Send your friends and family HERE to sign up.
NEW YEARS SCHEDULE:
Monday, December 30 : Normal
Tuesday, December 31 : 6 AM, 11:30 AM, and 3:30 PM
Wednesday, January 1 : 11:30 AM
Workout of the Day
A.
Front Squat
On the minute, for 15 minutes:
4 reps x 3 min (60-70%)
3 reps x 3 min (70-80%)
2 reps x 3 min (80-85%)
1 rep x 5 min (85+%)
Increase the load as desired
B.
AMRAP in 10 minutes of:
10 Sprawl-Ballz (20 / 14)
10 Wall-Ball Sit-ups (20 / 14)
10 DB Squat Snatches (50 / 35)