12.16.16 Workout of the Day

Our annual Christmas Party is here. Tonight. Game time!

Our last class of the day will be at 1230. Our 5 and 6 PM classes are cancelled.

Saturday morning we will have one 830 CrossFit and ICT class.

Christmas Party Details:

Where: Poseidon Rooftop

Time: 7 PM till..

Red Carpet pics will be taken from 7 PM to 9 PM

DJ and drinks special will be provided entire night.

CrossFit

General WU; Coaches Choice

Specific WU: Take 5 minutes to complete 10 cal row+5-7 reps/ movement

Strength: A)Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges stop outs (53/35 KB/DB in each hand)

DIRECTLY INTO B) Every 3 minutes, for 9 minutes (3 sets): 30 pushups

WOD 1: 1 RFT of 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs)

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU: Take 5 minutes to complete 10 cal row+5-7 reps/ movement

WOD 1:Every 2 minutes, for 10 minutes (5 sets): 20 overhead Walking Lunges stop outs (45/25)

DIRECTLY INTO

WOD 2: Every 3 minutes, for 9 minutes (3 sets): 20 pushups

WOD 3: 1 RFT of

40/30 Calories of Assault Bike or Rowing

30 KB G squat (53/35)

30 KB SDHP

Midline: Coaches Choice