12.16.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, and Youth Athletic Development.

The Winter Wonderland WOD is featured at today’s 7 a.m. CrossFit + Rowing Boot Camp, and the 9 a.m., CrossFit class.


Programming Notes.

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

Boot Camp
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!

December 16 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.