Call Us: (918) 706-5581

MONDAY – 11.30.2015

29
Nov

MONDAY – 11.30.2015

WARM UP
5 Min AMRAP
3 Inch Worm Push Ups
5 Goblet Squats
15 Mountain Climbers

STRENGTH
10 Rounds
Every :90
1 Pause Front Squat + 1 Front Squat
*Work up to a heavy last set
*2 Second Pause in the bottom of your first squat.
*Next squat will be a normal front squat.

WOD
12 Min AMRAP
4 Hang Power Cleans 155/105#
8 Front Squats 135/95#
10 Burpees

L2
135/95#

L3
115/75/scaled#

*Don’t forget starting this week TUESDAY AND THURSDAY 9:ooam CrossFit classes will be added to our schedule.

CFV, I hope everyone had a great holiday and enjoyed the break. December is a busy holiday month for many of us. Before you know it January will be here and New Years resolutions will kicking our butts. Take this month and set yourself up for the New Year. Don’t wait until Jan 1st to “get back to the box” or start eating better DO IT NOW.

Bring a friend, co-worker, or family member to the box this month and help them to get a jump start on the new year too. Our community is one that should be shared with others, help someone change their life. Success

Have a great week and see you all at the box.

PH

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