MON 02.03.14 Happy February!

February goals

Once again, this month we’ll erase the GOALS board in the box and start fresh. What are your goals for the month? Get to the box regularly… Sleep eight hours a night… Do your first pull up… Drink a gallon of water a day… Stretch daily… Eat clean.
Regardless of your goals this month, remember to share them on the board at the gym to make yourself accountable.
Good luck setting & reaching those goals!

1888530_10151928970366732_693227719_nMax bench today!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos

Workout of the Day (WOD)

On a continuously running clock…
Take 20 minutes to find your 1-rep max bench* THEN…
Take 2 minutes to find your max standing broad jump THEN…
2 rounds:
1 min max plyo push ups.
1 min max overhead walking lunges 45#/25#.
No rest between movements/rounds.
Compare to 11.18.13 and 07.19.13 and 05.08.13
*If you max early, spend the extra time doing mobility work.

And coming tomorrow…

A. Power clean: 2-2-2-2-2 work-ups, rest 3 min between sets
B. Every minute on the minute for 10 minutes: 3 power cleans (use 75% of top set part A) & 5 kettlebell swings 70/53 (you choose Russian, hybrid or American*)

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