Monday, December 30

Reminder that we have an adjusted schedule for Tuesday and Wednesday. On Tuesday, New Year's Eve, we have class at 10 am, 11 am and noon. On Wednesday you can sleep in a little and come to CrossFit at 12 and 1 pm and then we have weightlifting (no CrossFit) at 2 pm. You may notice a change in the programming starting tomorrow. We are entering our official prep phase for the CrossFit Open that begins in late March. We have spent the last 8 months working on getting stronger and improving our weaknesses and now we are going to ramp up the conditioning. You will notice that there may be more than two parts to the workout each day so please make an effort to be on time and ready to go when class starts. We're going to try to get more work in during the hour so when class starts, it's time to get to work. There will still be strength work, but we're into more of a maintenance mode now, but if you are new to CrossFit you'll probably still see your numbers go up. Want we really want to do is build your engine so you can keep moving during a workout. When it comes to the Open, every rep counts and any time spent resting will hurt your score. So get ready for some new challenges and be excited to start a new phase of training!

Workout for Monday, December 30 Back Squat EMOTM for 10 Min 3 @ 70%

Row 1,000 m for time

WOD 8 Minute AMRAP 8 Burpee Box Jumps 8 Toes to Bar

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