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Blog Monday, 12.4.2017

Blog

Monday, 12.4.2017

  • by rbwrv
  • December 4, 2017

Monday, 12.4.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

REMINDER: Holiday Party December 6th @ 6:30pm  (NO 6:30 CLASS)  This is a potluck event so bring your favorite holiday dish. We’ll also be playing dirty santa, so if you’d like to participate– bring a gift ($20 limit). Lastly, grab your tacky christmas attire- we’ll be giving out a prize for “Most Festive”

*Next week begins our Holiday schedule. Keep an eye out for class time changes 

Warm up:

3 Rounds-

10 Banded Pass-thru

10 Banded Good Morning

20 Walking Lunges

Mobility:

Hips

Shoulders

Ankles

Strength:

Front Squat

-3×3 @ 80%

Back Squat

-2×6 @ 80% of FS

WOD:

400m Run

30 Alternating DB Snatch (50/35)

20 SA DB OH Lunge

10om Run

20 SA DB OH Lunge

30 Alternating DB Snatch (50/35)

400m Run

Accessory:

3×10 GHD Back Extensions

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