The CrossFit Kettlebell Course held at our gym on November 18th!
POST-WORKOUT NUTRITION STRATEGIES TO LOWER CORTISOL & IMPROVE RECOVERY
TEN FAT LOSS TIPS FOR ATHLETES
Workout of the Day
Back Squat
1X5 @ 60% 1RM
1X5 @ 70%
1X AMRAP @ 80%
NOTE: Use 90% of your 1-rep max as your 1-rep max when calculating percentages.
5 rounds for time of:
15 wall ball 20/14#
6 inverted rows
2 X 10: Ab Wheel Roll-outs
Post your scores to the Whiteboard.
HOLIDAY SCHEDULE:
Friday, December 22nd: Regular Schedule
Saturday: Spartan Kids at 9:15-9:45 AM, Two Adult Sessions Only 10-11:30 & 11:30-1 PM The WOD is the “12 Days Of Christmas” workout that we traditionally do on Christmas Eve.
12 Days Of Christmas Workout
1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pull-ups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
When each set is completed, all previous sets are done as well (Like the song!).
Sunday, December 24th: Regular Schedule
Monday Christmas Day: CLOSED
Tuesday, December 26th: NO 6:30 AM Session. Regular schedule from 8:30 AM on.
Monday New Year’s Day: CLOSED
AFTER-THE HOLIDAYS PARTY 2018 Saturday, January 13th. 8 PM-?? Get your name on the list so we can plan properly.
CROSSFIT STRIKING WORKSHOP Sunday, February 11th. 8 AM- 5 PM
