Friday


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Holiday Training Camp- These girls were killing it!

WOD
Skill:
Hang Power Cleans

“Viking Sprint”
3 rounds for time of:
30 Tire Sledgehammers
Row, 500 m
Rest 1 min

BOX NEWS
Saturday-CrossFit Total 8am to 12am
First Sunday, 1/4at 2pm- Cooking with Loni and Will
Second Sunday-“My Paleo Life” with Amy Reosslein

Wednesday


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The CrossFit Total is coming on Saturday! At Matts Class, test your strength. Anyone who cannot make it during the regular class, may come between 10-12. Ben will we available to help you lift heavy stuff!
Check out this article

WOD
Complete as many rounds as possible in 17 mins of:

25 Double Unders
10 Burpees
15 Air Squats

This is a partner WOD Partner A will complete the dubz while B rests Partner B will hit the burpees while A rests. Continue this alteration the entire WOD 

BOX NEWS
Thursday- Open Gym 10am-12nn
Happy New Year!
Saturday-CrossFit Total 8am to 12am
First Sunday, 1/4at 2pm- Cooking with Loni and Will
Second Sunday-“My Paleo Life” with Amy Reosslein

Tuesday-Strongman class today 9am!


Its blurry 'cause they were movin'
Its blurry ’cause they were movin’

Looks like the 9a class stole FGB! With just a team of three Jamie W., Erin P. and Jessie S, kicked out some reps! Congratulations!

Tuesday 9a-Black Legion Strongman is on! Come on in. We’ll sign you up when you get there. 

Sundays Big Event. Looks like First Sundays are getting as awesome as Second Sundays!
“Cooking With Loni and Will” 
Loni and Will are cooking up some goodies at CFSTC at 2pm.
Will will be preparing foil packed chicken with veggies and discussing how to easily prepare meals for a whole week with very few simple ingredients and minimal prep time. Loni will discuss the health benefits of the ingredients he’s using, help troubleshoot meal planning and healthy eating concerns from members and answer any other nutrition questions they may have!

WOD
“Jolly Rancher”
21-15-9 reps, for time of:
Overhead Squat, 115/75 lbs
Toes-to-bar

BOX NEWS
Thursday- Open Gym 10am-12nn
Happy New Year!
First Sunday, 1/4at 2pm- Cooking with Loni and Will
Second Sunday-“My Paleo Life” with Amy Reosslein

Tuesday


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Mobility Class with Sarah

WOD
For time:
21 Back Squats, 225 lbs
42 Sit Up (Ghd)s
15 Back Squats, 225 lbs
30 Sit Up (Ghd)s
9 Back Squats, 225 lbs
18 Sit Up (Ghd)s

BOX NEWS:
12/24 Class @8a. Class @1130.
12/25 Closed-Merry Christmas!
12/27 Bring a Friend Day 9a and 10a
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Thursday


chinese planks

WOD
For time:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40  American Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

BOX NEWS:
Today 12/18 Black Legion Stones and Kegs with Jeremy Pickett 9a- No sign up, just show up
12/27 Bring a Friend Day
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Tuesday


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Skill #1
Chinese planks

Skill
Review Stroke rate
Partner A Rows while partner B mobilizes
30seconds at each stroke rate
22/24/26/28/30/28/26/24/22

MetCon
For Time:
1500 m
Row Partner A can only row when Partner B is holding a front rack (135/95).
maximum of 250m before partners switch.

Monday


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Congratulations to our Fabulous competitors!

Warm Up
Row 1000m

Strength
Back Squat
5@75%
3@85%
MR@95%

MetCon
3 rounds for time of:
30 Double Unders
10 Weighted Box Step-ups, 25/15 lbs
20 AbMat Sit-ups 15
Thrusters, 75/55 lbs