Posted on

December 30, 2013

REMINDER! We will be open for the morning only on New Years Eve, closed New Years day and back to regular hours on the 2nd.  

12/31 Open for  CrossFit at 5:45A, 9:30A and 12:00P. Open Gym between 10:30A and 12:00P.

01/01 Closed

01/02 Normal Hours 

Strength

EMOM for 10 Minutes

Sustainable set of Strict Pull-Ups.  Pick a number you can do unbroken and try to maintain that for 10 rounds.  Use as little assistance as possible. 

WOD

10-1 
Burpee Bar Hops
1-10
Power Cleans 155/105lbs

Off Ramp WOD

Scale the power clean weight to one that you can manage easily during your warm up.  Be sure you setup properly for each lift and maintain a flat back throughout the whole workout!