12/1/16 – Announcements!

matt-c-oly-class

RANT

We have a couple announcements/reminders for you tonight!

All items in our retail shop (except the new hoodies and T2B apparel) are 20% off through Monday, December 5th, so take advantage of the sale!

Nutrition Seminar tomorrow (Thursday) at 6:30pm.  We highly encourage all members to take advantage of this free seminar we offer you to work towards being the overall healthiest you can be!

We are CLOSED this Saturday and Sunday as we are hosting a continuing education seminar for coaches.  We apologize for the inconvenience, but look forward to sharing the knowledge from the weekend with you all!

CrossFit All Levels

For Time

20 Cals Assault Bike

100ft. Front Rack Walking Lunge

10 Burpees

Rest 3:1

x3

Strength

A. Back Squat – find heavy 3 in 10 minutes

B. Back Squat @90% of A – 3xME, rest 2:00

C1. RDLs @22X2 – 4×6

*overhand grip only

C2. Plank Holds – 4x:30

*focus needs to be on hollow body position

D. Iron Scap

Endurance

Pulling Mechanics

+

2 x 800m Time Trial, 4:00 rest