December 31, 2018

Mob: Softball Feet/Calves/Piriformis x3m (What is one goal you have for the new year?)

Dynamic W/U

WOD: New Years Partner WOD   For Time (30m CAP)

1000m Partner Run

Each partner completes:

18 WB (20/14)

18 Ring Dips

18 DL (205/135)

18 BOB

500m Partner Run

Each partner compl...

December 29, 2018

Mob: SB Piriformis/Hip Flexors x2m (Would you rather be completely invisible for one day or be able to fly for one day?)

Dynamic W/U  

Skill: Muscle Snatch

1x5 PVC Oly W/U*

1x5 BB Oly W/U *

 *Include Muscle Snatch

2x3 Muscle Snatch W/U + OHD Squat

3x3 Muscle Snatch + 3 OHD Sq...

December 28, 2018

Mob: SB Pecs/Piriformis x2m (What ancient civilization would you want to visit?)

Corrective sheet x10m

Skill: Floor Press

2x1 Teach set-up

1x10 Empty Bar

W/U 3x3

4x5 BB Floor Press w chains @ RPE 7

Strength: 3 sets

Feet Elevated Ring Row x8-10

BB Skull Crushers x15

BB Bicep Curl...

December 27, 2018

Mob: BB Trap Smash/Pec Smash x2m + Banded Groiners x50-100 (would you rather do 100 burpees or 50 cals assault bike?)

2 rounds:

1 KB FS x8e

DB Box Jump x5

Ring Row x8-10

Skill: Hang Squat Clean

1x5 PVC Oly W/U

1x5 BB Oly W/U

2x3 (40%, 50%) Hang Squat Clean (ak)

5x3 Hang Squat C...

December 26, 2018

Mob: SB Infras/Pecs/Quads x2-3m + Band Arch/Rounds/Rotations x20e (What was the favorite food you ate over the break?)

2 rounds:

Spiderman w Reach x5e

ROw 250m

Band Facepull/Tri Ext x15e

Skill: Hollow/Superman Skill

2x5e Hollow Body/Superman/HBR

EMOM x10m

Min 1: 8-10 Bar Kips...

December 24, 2018

Remember Class Times fr Monday are 7am and 9am for both Fundamentals and CrossFit Classes

Mob: Foam Roller Lats/Upper Back/Quads x3m

Dynamic W/U

WOD: For Time 12 days of Xfit (35m CAP)

1 DL (115/85)

2 PC

3 FS


5 Alt Pistols

6 Am KBS (55/35)

7 T2B

8 HSPU (Pad)

9 Box Jump (24/2...

December 22, 2018

Mob: Corrective Sheet x10m (Best Holiday Gift you have ever given?)

Skill: Bench Press Tech

2x teach set-up

3x3 W/U

4x5 Bench Press @ RPE 7 + SB Mt Climber x10e


Stationary Dips x12-15

Tall Kneel Alt KB Press x8e

CG seated Pulldowns x12-15  

Post Strength: Swole and...

December 21, 2018

Mob: SB Pecs/Piriformis x2m (How Many Hours of sleep did you get last night?)

2 rounds:

Spiderman w Reach x5e

PVC/BB Snatch Balance x5

X Band Walks x20y

Skill: Snatch Tech

1x5 PVC Oly W/U

1x5 BB Oly W/U

3x1 Hang HP + 1 HPS (ak) + 1 HPS (bk) + 1 PS (fl) (40%, 50%, 60%)

5x1 Hang...

December 20, 2018

Mob: SB Calves/Feet/Infras x2m + Ankle Walks x50y ea (The zombie apocalypse is coming, if you had to choose one person to be on your team who would it be?)

Dynamic W/U

Skill: Hollow SKill

2x5e Hollow/Superman/HBR

3 sets

5 Hollow Body

5e Alt V-Up

10-15s Hollow Hold

10 Supine Pr...

December 19, 2018

Mob: Corrective Sheet x10m (Fill out Habit Tracker) (Would you rather be stuck on a broken ski lift or in a broken elevator?)

Skill: Clean & Jerk Tech

1x5 PVC Oly W/U (Include OHD Skill)

1x5 BB Oly W/U (Include OHD Skill)

3x1 Full Clean + SJ @ (50%, 60%, 70%)



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