Friday, January 10, 2019

Thursday, January 9, 2020
January 8, 2020
Saturday, January 11, 2019
January 10, 2020

Friday, January 10, 2019

Happy Birthday Johnny!!!

Announcements!

The final tally for the “150 WODs in a Year” challenge is up!
Congrats to those who made it! Congrats to those newer folks who are on track to achieve that goal in 2020! Attending 3-4 times a week is a great goal to set for the New Year! 

Have you made your “SMART” goals for the New Year!
All members are encouraged to choose a line on the big white board at the West end of the gym and choose a goal(s) you would like to reach in the New Year!
Your goals should be:
Specific
Measurable
Attainable
Relevant
Time-based

Need some ideas for setting goals? Ask your trainer for help!

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
___________________________

WOD 1:
“Marston”

* Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
* Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

AMRAP 15:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

WOD 2:
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat
_________________________

Movement Videos:
The Deadlift
Toes to Bar
Lateral Barbell Burpees
Front Squat

Leave a Reply

Your email address will not be published. Required fields are marked *