Friday – December 2

Friday – December 2

Even at the end of the year we’ve got so much great stuff going on…
-Holiday Party this Saturday Night. 5-10pm – Come and party with us!
-Guest Days – Next Thursday Friday & Saturday. Bring your friends and have them join in on the fun!
-60 Day ‘Holiday Rep-A-Day’ Challenge – We’re on day 19…stay consistent and keep your results coming.
-Holiday Gift Packages – Give the only gift better than an iPad 2.

I know I’ve posted this photo before…but it’s true and I love it.

Friday’s Training

All Levels:
A. 10 min work capacity test
4 min row (max calories)
3 min max rep pull up
2 min bodyweight (3/4 women) back squat
1 min shoulder to overhead 135/95
1 point for every calorie & rep completed in this workout. Scale weight as needed. This is…one of my favorite workouts.

Level 1 CrossFit:
Skill: Rowing
WOD: 10 minute work capacity test
4 min row (max calories)
3 min pull up or ring rows
2 min goblet squat
1 min DB push press
Score is total calories rowed + reps completed.