- Job well done by the athletes who competed in Saturday’s In House Powerlifting Meet. Read more.
- Have you set your training goals for 2018? Not sure where to begin? Email Coach Karen to schedule a 321 Goal! free consultation.
- The Winter Wonderland Team WOD is Saturday, Dec. 9. Don’t forget your $10-$15 grab bag gift (no White Elephants, please). Please register for class.
- The Performance Enhancement Technique this week is the Stability Ball – Wall Double Leg & Single Leg Squat Progression. Work this progression following your workout or during Open Gym. If you haven’t already, be sure to book your free PT consult with Chris.
7 a.m. Rowing Boot Camp + 7 a.m. & 9 a.m. CrossFit
Winter Wonderland WOD | For Burpee / 1000m Time, AMRAP Score, Total Meters
CrossFit: 100 Team Burpees (Blizzard Style) | Rowing Boot Camp: 1000m Row
25 Minute AMRAP | Blizzard Style for Total Reps
10 MB Anchored Sit Ups
10 HR Push Ups
10 Lunge Steps
10 MB G2OH (15 / 30)
10 Box Jumps / Steps (16 / 20)
7 Minute Team Row for Max Meters (one ERG / team)
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
Join Coach Sammy Jo for Saturday Smackdown
Open Gym, 7 a.m. – 10 a.m.
Youth Athletic Development
The younger Primary School students join Coach Web at 10:15 a.m. for Strength and Conditioning Work.
Free Class Challenge
Sorry … No Free Class Challenge today. Please encourage your peeps to join us next week!