Friday, December 2, 2016


Banded box squat 1 RM (blue/red)

2 Rounds:
1a) 10 per leg overhead walking lunges (barbell, KB's, plate, or DB's)
1b) 20 sumo Dimel deadlifts @ 40%

CrossFit Open WOD 12.1
7:00 AMRAP
Burpees to a target 6" above your reach

ANNOUNCEMENT:  Due to the number of athletes and coaches we have competing on Saturday, there will be NO 9:30 class.  Everyone is encouraged to attend Jodi's yoga class at 8 a.m.
Also, our Christmas party will be December 17th.  We will WOD at our usual 9:30, have lunch at the gym around noon (please bring a dish and whatever you want to drink), then we are invited to Jim's house for his massive Christmas lights display at 5:00 p.m.  We hope to see you all there!

Tip of the Day
Happy Friday!  That 6 inch jump doesn't seem like a big deal until about minute 3.  First of all, the target makes you fully extend your hips.  Secondly, it requires accuracy.  If your footing is off, causing you to take extra steps on each rep, your wasting fuel.  If you have to look up to find your target every time, you're wasting fuel.  Find your placement on the ground and try to hit that mark every time.