Amy
WCCF 2016 Intramural Open!
Sign up for the CF Open: games.crossfit.com
More details coming soon!!
Goal Setting for 2016
Go here for details. If you are still interested in a Goal Setting Meeting with one of our Coaches, we’d be happy to schedule a time with you!
Member Referral Program – Save 50% when your Referral Signs-up for a Membership! This offer is only good until January 31st!!! Don’t miss you chance to get your friends and family hooked on CrossFit AND save money at the same time!
WORKOUT OF THE DAY
Fitness
1. Pull-up Capacity
7×10 Kipping Pull-ups – rest 40s between
OR 6×10 Kip Swings & 3xME Strict Pull-ups
2. 10 Rounds for time:
5 Strict HSPU
7 Burpees
Performance
WEIGHTLIFTING:
1. 2 Push Press + 1 Push Jerk + 1 Split Jerk – EMOMx6
CLASS:
1. C2B Pull-up Capacity
7×10 Kipping/Butterfly C2B Pull-ups – rest 40s between
2. 10 Rounds for time:
5 Strict HSPU
7 Burpees
SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 5 Burpees + 3 Muscle Ups
2. Weakness Training
Work on a weakness that will show up in the Open.