AWESOME WEEKEND! Thanks to everyone who joined us for the CrossFitmas Party!
Congrats Monica L!
A note from Monica:
“This past November I hit a HUGE fitness goal for myself by running the Disney Wine and Dine Half Marathon. I supplemented my running training schedule with CrossFit workouts. I can say without a doubt that adding in weight lifting and additional muscle endurance exercises from CrossFit helped me achieve my goal. I could have never ran those 13.1 miles as well as I did without the strength I had built from CrossFit. I absolutely love CrossFit and how strong I have become since I have joined, and I can’t wait to make some more goals and crush them with CFM! Thanks Lis!”
Workout of the Day
A. Close-Grip Bench Press: build to max, rest as needed
B1. External rotation: @3010, build to 8RM in 2-3 sets, rest as needed
B2. DB Powell Raise: @3010, build to 8RM in 2-3 sets, rest as needed
C. 5 rounds for time:
1 rope climb
2 handstand push ups
3 wall climbs
20 double unders OR 60 singles
And coming tomorrow…
A. Power Clean: Work to a heavy set of 5 in 15min
B. 50 Front Squats for time – (Males- 75% of 1 rep max; Females- 85% of 1 rep max)