Wednesday, January 7

Remember that we now have CrossFit at 7 pm on Wednesday nights! Our weightlifting friends are willing to share the gym with us so if you can’t make it earlier we now have a spot for you. See you there.

Also, this Saturday at 7 pm is the 616 Holiday Party at the gym. Come hang with your best friends in the whole world and have a drink and a taco or two.

Here’s a good video for shoulder mobility to get you prepped for the push presses. If you can get in the gym a few minutes early a little mobility work can go a long way.

Workout for Wednesday, January 7
Push Press
1X7 @ 70%
2X5 @ 80%
Push Jerk
2X5 @ 80% of Push Press

Buy in with 30 Wall Balls (20/14), then:
4 Rounds For Time of
8 Front Rack Lunges (115/85) (4 each leg)
8 Ring Dips
then
Cash Out with 20 Thrusters (115/85)