Thursday, January 16, 2020

Wednesday, January 15, 2020
January 14, 2020
Friday, January 17, 2020
January 16, 2020

Thursday, January 16, 2020

Coming Events!

“Dry Tri” – February 9th
A triathlon without the swim: 2K row, 8K bike and 3K run
Click Here for more information

“Burritt Built Throwdown” – March 28th
Co-Ed teams 2 girls + 2 guys.
Click here for more information
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Have you posted some 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!

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

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!
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“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Push-ups

15 Minute Cap

* “Diane” is a classic CrossFit benchmark workout, which includes a lower body pull and upper body press
* Times on this workout range from a little over 2 minutes to upwards of 10 minutes
* Athletes should choose a moderate weight on the deadlift that they could complete 21+ reps unbroken when fresh
* In order to complete the handstand push-ups at the prescribed rep scheme, we recommend that athletes have at least 15+ reps unbroken when fresh
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Movement Videos:
The Deadlift
The Kipping Handstand Push-up
Handstand Push-up Scaling Options
PVC Hinge Drill

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