Saturday 1.20.18

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CONDITIONING

Competitor/Fitness
Unbroken Strict Pull Up Ladder
-----5:00 REST------
Front Rack Lunge Ladder (135/95/40% of 1RM Front Squat)

Ladder is 1:00 Rounds adding 1 rep each round till you cannot complete the appropriate amount of reps in the round

 

Thursday 1.18.18

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STRENGTH

Competitor
1RM OH Squat

Fitness
OH Squat Technical 1RM + OH Squat Mobility

 

CONDITIONING

Competitor
21-15-9
Bar Facing Burpees
Overhead Squats (95/65/35%)
Chest To Bar Pull Ups

Fitness
21-15-9
Bar Facing Burpees
Front Squats (115/80/35%)
Pull Ups

Announcements

NUTRITION WORKSHOP

As a community in 2018, we are going to set goals, learn how to eat properly to support said goals, and learn a little more about how to have a healthy relationship with food. This "challenge" will last four weeks and will end on our next AM vs PM competition (Valentines Vendetta) which is the week before the CrossFit Open so that you are at your healthiest and performing your best to crush Valentines Vendetta, the CrossFit Open, and the rest of 2018!

When: Monday, January 22 @7:30pm
Cost: FREE
Supplies: Pen or pencil, positive attitude

 

VALENTINE'S VENDETTA

Saturday February 17, 9:00am
Join us for an AM vs PM friendly competition! Sign up HERE.