Main – CrossFit Group WOD

ATTENTION! We are getting a new Nutrition/Fitness challenge started on Saturday January 11th. This WILL NOT be the Whole 30 Challenge (although that’s part of it). This will be a 60 day challenge where participants will earn scores based on nutrition, workout-outs, mobility, water and sleep. You’ll be using the big computer to log your scores everyday and a scoreboard will be maintained on the Blog. There is no fee to join. There will be prizes at the end šŸ™‚ Stay tuned for more details.

Also, I hope to have more info on the upcoming POPAT competition today. Watch this space for more deets.

All weekend classes are regularly scheduled. Have a beauty day eh!

Barbell Tack & Floss and Extended Tabatas (No Measure)

5 mins barbell tack and floss on quads followed by coach’s call extended tabata 30sec on / 10 sec off

1-Mile Run (Time)

Max Effort 1-Mile Run

01032014 Just a Little High (AMRAP – Rounds and Reps)

7min AMRAP
Starts with 10 max effort vertical jumps then right into:

10 pulls ups
10 thrusters @ 95 / 65

For the remainder of the 7 minutes
Cash Out – Coach led cool down stretch