1/7/16 – One More Challenge Info Session!

RANT

First – we found a nice necklace left at the gym tonight.  If you lost one, please come talk to us!

Second – we have another information & nutrition session tomorrow (Thursday) at 6:30 for our Look Better Naked Challenge.  If you are planning to participate in the Challenge you can set up your appointment with BodPod here (not a requirement for the challenge, but recommended).

CrossFit All Levels

A. Deficit/HR Pushups @33X1, 5xAMRAP, :90

B. Strict Knees to Elbows @3133, 5xAMRAP, :90

METCON

For Time

50 cals Air Dyne

50 KB Swings (53/35)

500m Farmers Carry

50 Plyo Lunges

50 Abmat Situps

Dose Response: Muscular Endurance Grind through this one and accept the fact that you’re going to have to split up the reps in a strategic manner so that you don’t dig yourself into a hole of lactate!

Strength Class

A. Back Squat

1×8

1×6

2×4

B. Deadlift

1×5

1×4

2×3

C. Single Leg Step Ups – collect 25 each leg

D. Upside Down KB Press, 3×5 each arm @3133