WOD - Monday, 12.29.14

Before I post the workout and results from Sunday I want to go over a few announcements for January

1. Our coaching staff is awesome. Kait is taking on her role as Director of Seminars and leading our first one Saturday, January 17th at 12pm. The topic will be strategies to best game plan a workout from a competitive standpoint. There is no charge for the seminar! Our coaches are excited to be giving back to you more regularly and we plan to run seminars like this one every month for free. There will be at least 3 coaches in the seminar. You do not have to be a competitive athlete to attend this seminar. It is for everyone, you could all benefit from being more efficient. Come ready to work out.

2. We have been getting a lot of questions about Flexible Dieting in the gym lately. That leaves us with no choice but to have Krissy Mae Cagney herself come run a workshop! Krissy is the author of the New York Times Best Selling book, "Flexible Dieting". She in entrenched in the CrossFit community and regularly demands over $100 for her sold out seminars. She is also a patient of mine, so she has offered her seminar for our members for $25/person! We will be running this workshop on Saturday, January 10th at 3pm. Sign up sheet will be at the front desk, your friends can sign up as well. Come ready to take notes and learn. This is an amazing opportunity.


Schedule for Holiday Week

Monday and Tuesday, regular schedule. 

Wednesday - All morning classes on, plus open gym at 4pm and group 5pm.

Thursday - New Year's Day 11am group class, 12pm open gym. That's right, we are open new year's day.

Friday Saturday Sunday - Regular Schedule



Warm Up

20 Burpees

Squat Mobility Warm Up



10 minutes to warm up to 82% of 1RM Back Squat, then one set every 2:30:

8x3 Back Squat @82% of 1RM



AMRAP in 10 minutes:

20 Front Squats (135/95)

15 Box Jump Step Downs (24/20)

10 Burpees