Elbows
We had a wonderful holiday party! Thanks to all who came and celebrated six years of holiday cheer. We love what we do and we love all of you.
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Workout
Back Squat 3-3-3-3-3-3-3-3-3
Get Watched
Alicia and Erica
The holiday party is tonight at Ideal Bar and Grill. Put on your dancing shoes, and come enjoy some good company and good cheer.
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Workout
For time:
155 pound squat clean, 15 reps
30 toes-to-bar
30 box jump, 24 inch box
rest 3:00
15 muscle-ups
45 pound dumbbell push press / push jerk, 30 reps
30 triple-unders
rest 3:00
135 pound thruster, 15 reps
30 pull-ups
30 burpees
rest 3:00
300 foot walking lunge with 45lb plate held overhead
Kip It
Robyn
When using the hip to generate momentum in many CrossFit movements we call a kip. Kipping the pull-up, ring dip and handstand push-up are common to get more work done faster. It increases your intensity and makes you more fit along the way.
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Workout
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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Holiday Party Saturday 7pm Ideal Bar and Grill
Barren
The unfestive pull-up bars.
It's time for the annual Festivus Pole decorating contest. Each class hour can start picking their poles now.
Same rule as every year; the decorations may not interfere with functionality of the pull-up bars. Poles must be completed by the evening of Thursday 12/19.
Past winners include the Nooners Disco Stick (2012), and the 7 a.m.er's Snowman (2011). Good luck this year!
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Rest Day
Up
Allison
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Workout
For time and load:
Row 1600 meters
15 Clean and jerks
Row 800 meters
10 Clean and jerks
Row 400 meters
5 Clean and Jerks
Partner Up
Dawn and Beth
Holiday Party is at Ideal Bar and Grill this Saturday.
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Workout
In teams of two with one person working at a time, complete for time:
120 Wall ball shots, 20 pound ball
100 Kettlebell swings, 1.5 pood
80 Chest-to-bar pull-ups
60 Pistols
40 Burpees
20 Deficit handstand push-ups
Lined Up
Hana
At the top of the deadlift, the legs will be straight with the shoulder stacked on top of the hip.
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Workout
For time and load:
Run 1 mile
15 snatches
Run 800
10 snatches
Run 400
5 snatches
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Holiday Party is Saturday, December 14 at Ideal Bar and Grill
Work Face
Kelsey J.
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Rest Day
Feet
Triple-under day
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Workout
Three rounds for time of:
24" Box jump, 50 reps
30 Kettlebell swings, 1.5 pood
Try Hard
Ken K.
One of the most valuable things you can do to improve at anything is to set your mind to it, and try hard to achieve it.
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Workout
Back squat 5-5-5
Front squat 3-3-3
Overhead squat 1-1-1
