1/5/17 – Busy Thursday

lidd wallball

RANT

So much going on tomorrow (Thursday)!  We should see you at the gym for at least one of these things:

Endurance 6pm – 630pm

Work on your running technique!

Monthly Nutrition Seminar: 630pm – 730pm

You don’t need to sign up, just show up and learn something new or get a refresher on what you should and should not be eating based on your goals

Mobility Class 630pm – 730pm

Sign up in MindBody and work on something you suck at!

Look Better Naked Challenge Info Session 730pm – 830pm

Not sure what the challenge is?  Here is the newsletter that breaks it all down!  Come to the info session for questions, etc.  The next, and final, info session will be on Sunday at 10am.

CrossFit All Levels

AMRAP 12

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, ……

Deadlifts

Box Jumps

*choose load where 10 reps can be completed unbroken

Strength

A. Floor Press – heavy 2 in 10 minutes

B. Floor Press @90% of A – 3xME, rest 2:00

C1. Front Rack Lunges – 3 x :30, rest :30

C2. OH Hold – 3 x :30, rest :30

C3. Front Squats – 3x :30, rest 1:30

D. GHD Plank Holds – collect 2:00

Endurance

2 x 200m Run, rest :45

1 x 400m Run, rest 1:15

2 x 200m Run, rest :45

1 x 400m Run