WED 01.20.16 “Goat Day”

Hope working on kipping pullups.
Hope working on kipping pullups.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Goat: In 10 minutes select 2 goats and set up for the WOD.

B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.

Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 50 speed step unbroken

And coming tomorrow…Bring-A-Friend Day!!

A. Banded Squats: 3 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

January Events

Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern

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