Monday, January 14, 2019

Saturday, January 12, 2019
January 11, 2019
Tuesday, January 15, 2019
January 14, 2019

Monday, January 14, 2019

Registration for the 2019 CrossFit Games Open is now live…
Dates: February 21 – March 25

New Goal suggestions:
Attend Mobility and/or Yoga… once a week, twice a month!!!
Do Cross-over Symmetry 3 times a week!!!
Take advantage of these opportunities to better yourself!!!

Have you put your Name and Goal(s) on the big whiteboard?
Are you ready for the “150 Challenge”?  Keep track of your WODs!
Are you on the list for the CrossFit email of the day? See!
Are you logging your workouts in SugarWOD? The numbers are picking up!

Physical Therapy Tuesday and Thursday week… See the sign-up sheet to save your spot!
See your trainer for a 50% off coupon for your first visit!

For Time…
•Dumbbell Snatch, alt (50/35)
•Dumbbell Hang squat clean (50/35)
(15-20 minute time domain)

Every 2 min for 3 sets, complete:
• 3 Strict T2B, 5 straight leg kipping T2B, 7 “bent knee + kick” kipping T2B.

Scaled Options:
1. Decrease reps to 2/4/6 or 1/3/5.
2. Decrease ROM. If necessary, decrease reps as well.
The Dumbbell Snatch
The Dumbbell Hang Squat Clean
Dumbbell Windmills

“Y” Stretch
400 Meter Recovery Walk with Pinch Grip Carry
Piriformis Stretch
Foam Roll



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