Monday, December 4, 2017

Saturday, December 2, 2017
December 1, 2017
Tuesday, December 5, 2017
December 4, 2017

Monday, December 4, 2017

Announcements!

Thinking you might need a challenge to start off the New Year?
Athlete registration for the Lurong “Resolution” Challenge opens Today!
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! 
Here is another awesome opportunity for us to shine as a CrossFit Family!
→Box #2 is here! The deadline for donations is Saturday, December 16th!

Christmas Party at Ron and Sue’s ~ December 16th @ 7:00 PM
Bring a dish to share if you can – this is optional… bringing yourself and sharing the holidays with your CrossFit Family is most important!
White Elephant Gift Exchange – under $20
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HAPPY BIRTHDAY ROSIE!!!


Warm-up:
Run 200 meters 
30 dynamic calf stretches
10 goblet squats with a 3 second bottom hold
Triceps smash on a racked bar – 1 minute each arm

PVC pipe complex 2 x 5 reps:
deadlifts
hang shrugs
presses
pass throughs

Dynamic supine scorpion
Foam roll

Skills:
The Squat Clean
The Ring Dip

WOD:
27-21-15-9 reps for time of:
65/95-lb. squat cleans
Ring dips

From CrossFit.com 7/15/17

Scaling this WOD:
If you do not yet have ring dips, find a variation during the warm-up that allows at least 9 unbroken reps. If you can do ring dips, but not for larger sets, start each round with ring dips and finish the round with a modification to keep the intensity high. Each round of cleans should be completed in 3 sets or less (minimum sets: 9s, 7s, 5s, and 3s).

Post-WOD:
400 meter walk with pinch grip carry
Banded hamstring/quad stretches
Foam roll

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