12.15.17 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

Programming Notes.

CrossFit
Strength | Bench Press 6 x 4 (build) + ATW Planks 6 x 6 / Side

MetCon | For Time
20 Thrusters (75 / 55)
20 RDLs (75 / 55)
20m Frog Hop Burpees
40 Thrusters (45 / 35)
40 RDLs (45 / 35)
40m Frog Bop Burpees

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

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.

Open Gym

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 15 CrossFit 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.