Strength: Floor Press
Conditioning:
EMOM for 5:00
10 Press (floor press weight)
THEN it's time for some skills practice
Guess What?!?! We had a few mis-prints on the last shirt order, so the printer is going to do another small print run for us. We DO have extra shirts in stock, but if you missed out on the last order...or didn't realize you wanted a specific color until your best friend got it...or didn't get the CFH swag you asked for as a Christmas gift...then THIS IS YOUR CHANCE to get the item(s) you want. Sign-up sheets are in the lobby. Strength: Floor Press Conditioning: EMOM for 5:00 10 Press (floor press weight) THEN it's time for some skills practice Please help us send HAPPY BIRTHDAY wishes to Homer Britton today! Also, don't forget:
Strength: Clean & Jerk Conditioning: 5 Rounds 5 Power Cleans (60%) + 10 T2B + 15 Push-ups MORNING CLASSES ARE CANCELLED DUE TO ICY ROAD CONDITIONS! We'll keep an eye on things as the day progresses and post on our Facebook Page about the rest of the day's schedule. Stay tuned... Start your week off right by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better! Strength: Back Squats Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) + 30 Double-Unders ACT NOW - don't let this happen to your loved ones! Call them up...go for a visit...hold their hands...and walk them through a last-minute registration for our next 101 program. http://ow.ly/rTLJF Classes begin MONDAY NIGHT, so there's still time to save these poor souls and show them how awesome "becoming a better person" can be! As for each of you...GET READY...the CrossFit Open starts in March! Registration begins January 15, 2014 and the first Open workout will be announced February 27, 2014. Each week during the Open, CrossFit HQ will announce that week's workout on Thursday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions during regular class just like normal Saturdays. Until then, let's kick-start our 2014 CrossFit training with a little "Welcome to 2014" workout... 20 Hang Power Cleans (115/75#) 14 V-Ups 20 Front Squats (115/75#) 14 Plate Burpees 20 Push Press (115/75#) 14 Push-Ups 20 Squat Cleans (115/75#) 14 Russian Twists (R+L=1) *compare to 1-2-13 Possible inclement weather: if we need to cancel a class due to dangerous road conditions, we will post on our Facebook Page as SOON as we make that decision. It's now time to jump back in and focus on the year ahead! We have some great things coming up in the next few months, so keep your eyes and ears peeled for various announcements. Our next 101 program begins Monday, January 6. Help us spread the word and get those last-minute registrations in! Don't forget - the American Red Cross "Blood, Sweat, and Cheers" workout is Saturday, January 11 (YOU MUST DONATE BLOOD BEFORE JANUARY 5). Strength: Deadlift Conditioning: "Sally" Back Squats THEN "Sally" Press *compare to 10-8-13 Lots of posts flowed through social media outlets yesterday about New Year's resolutions and goal setting for the year. We especially love this one..."Today is the first blank page of a 365-page book. Write a good one." What did YOU see or hear that provided motivation? What's your one BIG goal for the year? How will you reach that goal? What can we do to help? As you think about your upcoming goals, we encourage you to take a moment and do three things...
HAPPY NEW YEAR! Looking back at this past year, we see how truly blessed we were to have each of you in our lives. You gave us the wonderful gift of carrying out our passion to help others, and were are sincerely thankful. It's an honor to be your coach and to be welcomed into your in-boxes, Facebook walls, and most importantly into your hearts and minds. To see each of you trust and accept our coaching and reach your goals is phenomenal! We wish you and your families an upcoming year full of health and happiness. May you find more power, determination, strength and adaptability than ever before. |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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