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

Bet you can’t come up with one PG (or even PG-13) quote from this movie.

Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final two specialty workouts of 2017:
– Tuesday, Dec. 26, Christmas Gone Bad
– 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.

CrossFit
“Christmas Gone Bad” | Three Rounds for Total Reps | 1 minute at each station | 1 minute rest between rounds

Wall Ball Shots (20 / 16)
KB Swings (53 / 35)
Box Jumps (20)
Push Press (75 / 55)
Row (kcal)

Post-Workout Strength & Skill Work
Deadlift 16x body weight in as many or few sets as possible. For example: Body weight is 150  x  16 = 2400 lbs. Complete 16 singles of 150# or 4-4-4 of 200# or 6-6-6-6 of 100# and so on. Be sure to rest between each set based on perceived exertion.
+
Accumulate 2 minutes each Hollow Hold + Superman Hold

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 Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for a modified version of  today’s “Christmas Gone Bad.”

Open Gym
Make up a missed workout or work your own programming 11:30 a.m. – 12:30 p.m. or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #2, Class #4
The first Training Essentials session of 2018 starts the week of January 8.

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.

December 26 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.