WOD - Monday, 2.1.2016

All your coaches, plus a whole lot of other coaches from all over learning about performance care and injury prevention!

All your coaches, plus a whole lot of other coaches from all over learning about performance care and injury prevention!

FEBRUARY ATTENDANCE CHALLENGE
WANT TO WIN STORE CREDIT TO THE GYM?

During the month of February, when you attend 20 or more classes, you will receive store credit equal to that number. This only applies to classes, not open gym. You must also sign in. If you don't sign in, you don't get credit for that class. 

25 classes = $25 credit

Take advantage of this opportunity !!!

CROSSFIT

STRENGHT


Back squat: take 10 minutes to find a heavy 5

set up equipment for part B during rest

EMOM 1-3: 3 back squats @ heavy 5 for the day
4-6: 2 back squats @ heavy 5 for the day + 3 box jump 30/24"
7-9: 1 back squat @ heavy 5 for the day + 1 legless rope climb

Minutes 1-3 scale HSPU to pike HSPU Minutes 3-6 scale box height, it should be higher than normal conditioning height Minutes 7-9 sclae legless rope climb to rope climb or 3 banded strict pull ups

WOD
EMOM 16 minutes 1. Row 20/15 cal 2. 4 bar MU 3. 3 power cleans 185/115# 6 HSPU AMRAP 4. Rest

Scale Bar MU to 6 CTB or Banded CTB

FITNESS
WARMUP
4 x side shuffle, 1 legth of each: walking lunge, inch worm, knee to chest to sprinter + rotation. 12 beat swings, 12 leg swings, 20 air squats.


A) QUAL

3 rounds for QUAL: 6 strict toes to bar- hold the top for 3 sec, 20 DU, 12 squat push out with light KB, 8-8 OH squats.

B) WOD

4 RFT: 30 DU, 25 Knees to Elbow, 2 lengths OH walking Lunges (45/25#)