12.12.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.

Congrats to the podium finishers at Saturday’s In House Powerlifting Meet (from left): Christine B, Sara M, Sammy Jo, Nick J, Mike E & David K. Job well done by all!

Programming Notes.

Strength | KB Sumo DL 4 x 20 + SB Ham Curls 4×12

MetCon | Three Rounds for Total KB Swings | In 5 Minutes
500m Row
20 TTB
Max KBS (Rx 53/35) (Rx+ 70 / 53)
Rest 2 Minutes

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Temptation Tuesday.

Open Gym
Make up a missed workout, or work on skills & mobility at 9:30 a.m. – 10:30 a.m. & 4:30 p.m. – 7:30 p.m.

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 12 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

Posted in Posts, WOD, Workout Of The Day.