1/6/15 – Register for Class! (please)

RANT

With the beginning of the year comes an increase in attendance (which we love!).  Please make sure you are registering for class ahead of time.  We do cap our classes to ensure you receive the coaching you need, if class is full and you didn’t register, we will have you either wait until the next class time or participate in a class that is not full.

Also – please take the time to fill out the survey that we sent out yesterday!  Your feedback helps us to know what we need to work on to make sure you are getting everything out of your membership that you want.  And Stu didn’t get enough love as a child, so if you like what we’re doing, let us know that too!

CrossFit Performance

STRENGTH

Pause Push Press @23×1, 5×3, rest :90

Pause is in dip of push press

METCON

Row 1000m

Rest 5:00

Row 500m

Rest 3:00

Row 250m

All @ 100% effort

CrossFit Fundamentals

STRENGTH

A. Back Squat @22×1, 3×10, rest :60

B. 3 min AMRAP Air Squats

METCON

EMOM 20

10 Push Press (95/65)

10 Box Jumps (24/20)

Fundamental Strength

A. Barbell Squat Therapy, 3×5, rest :45

B. Deadlift @21×1, 3×5, rest as needed

C. Front Squat @23×1, 3×7, rest 2:00

D. Barbell Rollouts, 3×8, rest :45