Monday, December 29

Don't forget that the 616 Holiday Party is Saturday, January 10! The party will be at the gym from 7-10 pm and there will be a light taco bar on hand that can be as paleo as you want it to be. There will be beer provided (light domestic), but if you want anything fancier you can bring it. At 10 pm the party can move to your favorite watering hole. Also remember that yoga is now on Monday nights at 8 pm. Stick around after the 7 pm CrossFit for some great mobility work with coach Yoga Laura!

One last thing! Sign up for the in-house competition on January 31. There is an open division and a scaled division and it is totally doable for everyone. This is just for members of the gym so there is no pressure and it will be a lot of fun!

Workout for Monday, December 29 Press 1X7 @ 60%, 1X6 @ 65%, 1X5 @ 70% For Presses work off of 1RM Strict Press, then... Push Press 1XME @ 65%, 1XME @ 70% For Push Presses work of 1RM Push Press

8 min AMRAP 10-8-6-4-2 Thrusters (135/95) Knees To Elbows *If round of 2 finished, start back at 10*

Rest 3 min

Interval Rowing - Repeat 3 times Row 500m, Rest 1 min The goal is to maintain consistent pace over all 3 as fast as possible.

Beginner Strength: Press 3X5 @ 45/22 Push Press 2X5 @ 65/33

UncategorizedCrossFit 616