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

Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final specialty workout of 2017 — > the Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

EMOM x 10:00
3 Power Snatches (touch and go)
~ 70-75%

EMOM x 21:00:
1: 14 Plank Step ups
2: 14 OH Plate Lunges (45/25)
3: AMAP Plate Hop Burpees
Score = total Burpees

Strength & Conditioning
Max Out Week | Choose up to three lifts per day | Rest at least one day between max days | It is not required to max every lift | Choose what is important to your training goals / something you haven’t done (in awhile)

  • Press
  • Push Press
  • Bench Press
  • Back Squat
  • Front Squat
  • Power Clean
  • Deadlift
  • Max Effort Strict Pull ups
  • Max Effort Strict Chin ups

Boot Camp
Join Sammy Jo at 9:30 a.m. or 4:30 p.m. for Triumphant Thursday.

Open Gym
Make up a missed workout or work your own programming 9:30 a.m. – 10:30 a.m.. Noon – 1 p.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #2, Class #6

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. The first Training Essentials session of 2018 starts the week of January 8.

December 28 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.


Posted in WOD, Workout Of The Day.