161128

Athletes,

Few announcements:

The first two weeks in December (not starting this week, but next) we will be testing! We will be testing various lifts to find our 1 Rep Maxs and hitting some PRs on numerous Benchmark WODs.  A perfect time to find where we are as we begin to head into the new year.

Saturday, December 10th is THANKSMAS! The fun get-together  will be held at Comminskys Rm 112 from 4-7pm. It will be a potluck, there will be an Ugly Sweater Contest, and each person attending will need to bring a tacky gift under $15 if they want to participate in our White Elephant. It will be a fun afternoon and after, adults can head out to the bars for some of those adult beverages. RSVP on the Facebook event page!

I hope everyone had a wonderful holiday!  Now it is time to get back to work as we are less than 90 days from the CrossFit Open. OH MY GERD!

-Ali

SWOD
Three Sets
Front Squat 6-8r @ 65-70%
Single Arm Press 6-8r (AHAP)
60sec. Double Under Practice

WOD
10 Rounds
:30 ME Burpees
Rest :30
:30 DB or KB Thrusters (45/35)

Score = Total Reps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s