Buy-In: Bench Press 3 x 7
200 m Row
Partner Challenge Participants:
Don’t forget about our Olympic lifting class Saturdays after the group WOD beginning at 10:30 AM. We also have our weekly nutrition meeting Sundays at 3 PM. These are two great opportunities available solely to our challenge participants and will provide you with extra coaching and support. They’ll not only improve your scores at the end but your overall day-to-day in CrossFit.
The amazing morning crew!!
Buy-In: Shoulder Mobility
21 – 15 – 9 – 9 – 15 – 21
Toes to Bar
REMINDER: No open gym this Friday at 6:30 PM.
If you haven’t RSVP’d for the Christmas Party, please do so to email@example.com as soon as you can. It will be Friday, December 20th at 5:30 PM at Rogue Ale Public House. Dress up, come hungry and join us for a good time! Appetizers will be provided and if you would like to eat dinner as well, just let me know so I can give them a heads up! We will also be doing a white elephant gift exchange ($10 limit) so bring a gift if you’d like to participate. No minors.
If you’d like a picture with Santa, he’ll be at the gym later next week
Buy In: Wall Climb (handstand push up)
9x Power clean 135/95
12x Front squat 135/95
15x Box jump 24/20
Cash Out: Coaches Choice
Muscle Pharm Supplements: I will be placing an order soon for Muscle Pharm Supplements soon, if you would like something please let a coach know ASAP, you can choose from Combat (Whey Protein) Assault (Pre WOD) drink, Recon (Protein, carb matrix) or a combination of all three. Please post to Facebook or Myspace or use the US Postal service or you can send me a carrier pigeon or a smoke signal. Either way let me know, thanks.
20 min AMRAP:
250 m Row
5 KB Snatch R Arm (24 kg/16 kg)
5 KB Snatch L Arm (24 kg/16 kg)
10 Back Extensions
Challenge WOD Make-ups:
Alright folks…..if you need to make up a workout from the challenge, this is your last wee to do so. All workouts must be completed by this Sunday to count. Please let a coach know if you need to complete one and we will set up a time that works! Also, if you complete a workout, please email your score to firstname.lastname@example.org to have it recorded! Thanks!
Just a reminder to pick up your white elephant gifts for the Christmas party….you won’t want to miss out!