MON 12.2.13 Happy December!

Set your December goals!

Get to the box this week & add your goals to the whiteboard. Remember to track your new PR’s throughout the month too!
imageDan, Alison, Lee H, Arielle, Lee M, Bridget & Lis celebrating Bridget’s b-day

Today’s schedule

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

Workout of the Day (WOD)

Overhead Squat: 2 RM, 1 x max reps @ 80% of 2 RM
B. Complete 7 rounds for time:
20 steps Walking Lunges w/ DB/KB overhead (10 steps holding weight in L arm overhead, 10 steps holding in R arm overhead)
3 reps – Push Up + Wall Climb

And coming tomorrow…

A. Clean 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 Barbell Rollouts

Holiday Travel Workout

10 rounds:
Sprint 100 meters
Rest 1 minute

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