12/16/13 – There Is Still Time to Donate Toys!

STRENGTH 

10 min to find heavy 5 rep OH Squat

METCON

EMOM for 20 min

Even: 5 OH Squats (155/115)

Odd: 10 CTB Pullups

RANT

We had a little delay in our toy bin pickup this weekend. So if you would still like to contribute, bring in a toy ASAP.

Remember, this Friday is our Holiday Party at The Tavern on Moorehead @ 8pm.  Dress is tacky Xmas apparel and we look forward to seeing you there!

Also- just wanted to give a big congrats to a handful of CFSE athletes who competed in the Combat For Habitat fundraiser this past weekend.  They had to endure the crappy weather for over 8 hours on Saturday and still managed to put on one hell of a performance!  Very proud of you all!

CrossFit Performance

STRENGTH 

10 min to find heavy 5 rep OH Squat

*please note:  those of you who have tested out of Fundamentals Class, but still have mobility/movement issues with the OH Squat or Snatch need to attend Fundamentals Class today.  We can’t have you going heavy when your basic mechanics are still in need of work!

METCON

EMOM for 20 min

Even: 5 OH Squats (155/115)

Odd: 10 CTB Pullups

CrossFit Fundamentals

SKILL

Squat Therapy > OH Squat Therapy with PVC

METCON

4 Rounds For Time

30 Goblet Squat (53/35)

15 Plyo Pushups