Friday, December 1, 2017

Thursday, November 30, 2017
November 29, 2017
Saturday, December 2, 2017
December 1, 2017

Friday, December 1, 2017

Announcements!

Thinking you might need a challenge to start off the New Year?
Athlete registration for the Lurong “Resolution” Challenge opens on Monday!
There are prizes for early registrations! Click here for more info ←
→Challenge dates are January 15 – February 18 (5 weeks)

Our Toys for Tots collection continues!

Check out the big box up front!  Here is another awesome opportunity for us to shine!
A second box is on the way… great job!!
OUR DEADLINE IS SATURDAY THE 16TH!


Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!
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Warm-up:
Run 200 Meters
“Y” stretch around the clock – 1 min. each arm
10 walking lunge steps
10 sit-ups
10 hip extensions

Piriformis stretch
Foam roll

Skill:
The Deadlift
Slow and steady warm-up to your working weight…

WOD:

8 Rounds for time:
5 Deadlifts 155/225#
10 GHD Sit-ups
100 Meter Farmer Carry 35/50#

GHD Sit-ups should only be performed by CrossFitters who are experienced with this movement…
Scale GHD sit-ups to 20 ABMAT sit-ups

Post-WOD:
400 meter walk…
Supine scorpion
Foam Roll

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