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

Programming Notes.

CrossFit
Skill |Tabata Intervals | Pistols + Double Unders | 1:10 rest between movements

MetCon | Six Rounds of 40s Work + 20s Recovery | For Total Reps
Alternating DB Snatch (50 / 35)
AbMat Sit Ups

Post WOD | Accumulate 3 Minutes Hollow Hang from Bar | Complete 10 Ring Rows Every Time Your Break

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.

Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. & 4:30 p.m. for Thursday Thrills.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 14 Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

Posted in WOD, Workout Of The Day.