12/6/16 – Holiday Party Saturday

tyler and kaitlin

RANT

A fun tradition from the very first year of CFSE is our annual holiday party.  This year is it is THIS Saturday, December 10th at flight beer and music hall.  We’ll kick off around 8pm and go until whenever!  There will be some food, a live band, and a chance to get to know your fellow CFSE members in a whole new way.  Tacky Christmas is always encouraged :)   Feel free to bring significant others, friends, strangers, etc!

CrossFit Performance

A. Strict Ring Pullups @21X1 – 3×5, rest :90

B. Kipping Ring Pullup Review

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EMOM 16

Odd: 5 – 10 Cals Assault Bike

Even: 6 – 10 Kipping Ring Pullups

*scale to 3-5 Strict or Modified Ring Pullups if necessary

*score = total reps completed

CrossFit Fundamentals

A. CrossOver Symmetry Review

B. Single Arm KB Row @21X2 – 3×6-8 each arm

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4 Rounds for Time

50 Double Unders

20 DB Push Press

Strength

A. Deadlift – find heavy 3 in 10 minutes

B. Deadlift @90% of A – 3xME-1, rest 2:00

C. RLE Split Squats -3×5 each leg

*all 3 sets at a difficult load

D. Banded KB Press – 3×5-8 reps

Endurance

Faster Pull

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2 x 200m Run

4 x 100m Run

6 x 50m Run

Walking Recovery