Tuesday, January 16, 2018

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
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Wed evening is a fun free community Boot Camp and yoga event with Lululemon from 6:30pm – 8pm (6:30 & 7:30pm WODs cancelled). Great opportunity to bring a friend to the box!

 
Bar Muscle-up Review + Practice for people who don’t yet have Bar MU
*Strict/Assisted/Banded Pull-ups for individuals that don’t yet have pull-ups, 3 sets of 10-12 reps
*Advanced Athletes (those who have Bar MU)
3 Sets of:
2-10 Unbroken Bar Muscle-ups, consistent unbroken sets
20m Handstand Walk (2 x 10m unbroken)
Rest as needed between sets
 
AMRAP 10:
1,2,3…
HSPU Fx = push-ups, Rx+ = Strict HSPU
One-Arm DB Thrusters (50/30#)* fx = 2 x 35/20#
Ring Dips (fx = banded ring dips)
*Alternate arms each set
 
Post-WOD Finisher
3 Super-Sets:
10 V-ups
10 Hollow-Rocks
10 Tuck-ups
Rest :60 between sets