MERRY CHRISTMAS!

THURSDAYS "GOODBYE MAIKO H" WORKOUT:
FRAN
21-15-9
THRUSTERS (95/65)
PULLUPS

Lots of PRs, and great work by everyone. Back on regular schedule Sunday!

Good to be back in the gym.

4 ROUNDS
3 POWER CLEANS (70% 1RM)
20 SIDE TO SIDE BOX JUMPS
3=2=1 L/R DB PUSH PRESS (1/3 PC WEIGHT)
10 KNEES TO OPPOSITE ELBOW

NO CLASS TODAY.
STAY SAFE, SEE YOU TUESDAY.

SUNDAY 9 AM ELEMENTS CLASS IS CANCELLED 12/20
WE WILL BE AT THE GYM AT 10 AM IF AT ALL POSSIBLE
DETAILS EARLY TOMORROW

5 ROUNDS
BACK SQUAT 1 MINUTE MAX REPS
1 MINUTE REST
RING DIPS 1 MINUTE MAX REPS
1 MINUTE REST

Tuesday we got a few people together for an early session in order to work in our special guest: Josh Courage. Josh is working on visiting as many local affiliates as he can this week, for a Metro area CrossFit Comunity report. Cool idea, and I was really glad to welcome him to train with us.

Strength work:
3x3 heavy strict press
We worked on breathing technique, as well as proper body mechanics.

Metcon:
The early group got the rowing option:
3 rounds
350 M Row
12 Claburpoo's (better spelling?)

Regularly scheduled class tore through it with 30 box jumps in place of the rowing.


check out what Josh has to say!
www.joshcourage.com

...wait, you guys make fun of me?

DEADLIFT 1 REP MAX DAY

14 LIFTERS-12 PRS!!! Don't feel too bad for Chris and Steve, they both pulled over 400 even without going for PRs. A couple things I really loved:
All the ladies going well over 200 lbs.
Reggie hitting his goal (plus a little thanks to some metric change plates)
Sara nailing 280, especially as the warmups were feeling heavy.
SAFE MISSES! Pushing the limits without any injuries. Brendan keeps a perfect flat back on every lift!

Finished of class with a celebration of Tom A.s birthday:
46 Pullups
46 Ring Dips
No time component, but every break in a set incurred a 5 burpee penalty