SATURDAY

Yes, we’re doing another team wod today.  Some of you really, really like the team wods and some not so much.  I think it’s a great time to come in and work together with someone you may not know that well.  Or maybe it’s a great time to come in and train together as a team with some of your favorite peeps.  Whatever the case may be, come in and work out.  Many of you have been slacking due to holiday shopping and/or holiday party’s, but don’t forget to make time to workout.   Just do it!!!  Stop making excuses.  With that said, see you all tomorrow.

The weightlifting class time has been changed to 10 am!! Be there and wear you Oly shoes.  Chris is coaching and has a great workout programmed for you.  Check it out…

WEIGHTLIFTING CLASS:

warm up:

Tall split jerk

Tall Clean

Workout:

3 position clean + split jerk

65% x 3, 75% x 1, 85 % x 1, 85% x 1, 85% x 1

CrossFit TEAM WOD:

“Wise guys”

Teams of 2 perform the following:

800 meter run

1000 meter row

125 med ball situps 20#/14#

100 pull ups

100 wall balls 20#/10′  14#/8′