Friday, January 15, 2016

Friday Front Squats, Pull-ups, and More Conditioning!Reminder: Friday 6:30pm class is cancelled for our Post Holiday Party! See you at Mullens from 7:30pm on!

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party! Post Holiday Party 2016

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Saturday 1/16 @11am, or Sunday 1/17 @11am Screen Shot 2016-01-03 at 9.12.31 PM

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link. RXSG Box no gradiant

FRIDAY Conditioning For Time: 30 Front Squats (#135/95) 15 Muscle-ups or 30 Pull-ups 20 Front Squats 10 Muscle-ups or 20 Pull-ups 10 Front Squats 5 Muscle-ups or 10 Pull-ups

More Conditioning EMOM For 16 Minutes: • Minute 1: 12 Burpees • Minute 2: 12 Airdyne Calories • Minute 3: 18/14 Calorie Row • Minute 4: 50 Double Unders

The CrossFit Open Sign up here: