Holiday Hours and Monday Wod

Holiday Hours and Monday Wod

Bill pulling towards a strong finish!

There are just a few more days until Christmas!  Our Holiday hours will be: Christmas Eve-6a,7,8,9, 11:45-No evening classes.  Closed on Christmas Day.  Regular hours the rest of the week.  If you aren’t traveling get on in and enjoy this weeks wods.  If you are a CrossFitter from out of town please drop in and join us for a wod.  We love visitors!

Today’s Olympic work will focus on the clean and jerk.  You will perform 6 sets of the complex; 3 position clean(high hang, above the knee, floor) then push press 1 rep.  Drop the bar and quickly reset for another 3 position clean with a push jerk.  You will then finish with a 3 position clean and a split jerk.  After that go after rounds of “Cindy” in 5 minutes.  This will be a great opportunity to try out your new pull ups or drop down a band size.  Have a good week!

Workout of the Day (WOD) 12/23/13:

6 Sets:

• 3 Position Clean + Push Press
• 3 Position Clean + Push Jerk
• 3 Position Clean + Split Jerk

Then,

5 minutes of “Cindy”:

• 5 Pull ups
• 10 Push ups
• 15 Squats

*Post 3 position clean weights and rounds of Cindy to comments.