Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Deadlift (5-5-5-5)
55-65-75-85%
Strict Press (5-5-5-5)
55-65-75-85%. Superset with deadlifts. Pause & breathe at the top on the last sets/reps, squeeze abs and glutes to drive force into the bar.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees
RX+ = Finish each round with 3 bar muscle ups
For larger classes, stagger start by 3 minutes. Go to any open rower. Row up from current meters (Ex: Rower is at 639, row to 839). Practice transitions and rower starts before beginning.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.