Friday, December 5, 2014


Tabata, Skill Work, and Conditioning for your Friday!

Announcements: Starting next week we are running our free trial classes! Bootcamp Class: a non-barbell class that will be focused on conditioning and body exercises. Dates: Mon/Wed, December 8th, 10th, 15th, 17th at 6:30pm. CrossFit Teens Class:  ages 12-18. This class will involve strength and conditioning for teens. Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Olympic Lifting: focusing on Cleans, Jerks, and Snatch. Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Amplify Announcements

FRIDAY Warm-up Tabata: Double Unders 8 Rounds of 20 seconds on, 10 seconds off. Scored by max reps.

Skill Work EMOM for 10 Minutes: • Minute 1: 10 Alternating Candle Stick Roll to Pistols • Minute 2: 30 Second Handstand Hold

Conditioning 5 Rounds for Total Time: • Sprint 4 Turf Widths • 10 Deadlifts (#135/95) • 6 Hang Cleans • 4 Push Jerks • Rest 1 Minute

Double Under Efficiency