12.30.17 | CrossFit, Open Gym and Youth Athletic Development.

Programming Notes.
>  The first Strength & Conditioning Cycle of 2018 starts next week!
>  The first Training Essentials sessions of 2018 start Monday, Jan. 8.
>  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. >  Commit to Results. Not Resolutions. in 2018. Read More.
>  Are you a runner, or do have friends who run? Check out EAD | CFAH Athlete Wendy R & Coach Jim in this post about about strength training for runners by Mamalifts blogger Andrea Signor.
>  Encourage your friends & family members to sign up for the EAD | CFAH New Athlete Starter Package, available now through January 5.

CrossFit
Countdown to 2018 | 10-9-8-7-6-5-4-3-2-1 Reps | For Time
Double Unders (4:1)
Burpees
Wall Ball Shots (20 / 14)
Atomic Sit Ups
DB Push Press(45 / 25)
Toes to Bar
Ring Rows
KB Swings (53 / 35)
Jumping Pull Ups
Box Jumps / Step Ups (24 / 20)

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

Open Gym
Make up a missed workout or work your own programming 7 a.m. – 10:45 a.m.

Youth Athletic Development
Younger primary school students join Coach Web 10:15 a.m. – 11:15 a.m. for skill development, strength and conditioning work.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
No Free Class Challenge today, but encourage the peeps in your life to check us out next week! Register now. The first Training Essentials session of 2018 starts the week of January 8.

December 30 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Strength & Conditioning or Open Gym.

Posted in WOD, Workout Of The Day and tagged , , , , , .