December 27, 2017

Don’t forget this coming Friday December 29th is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm and there will be light appetizers.  If you have not voted please do before Friday as we will present the Alpha Awards at the event.  Hope to see you all there!

CrossFit:

Warm Up:
500m Row – Before WB
3rds
PA Clean Warmup
5 Burpee Walk Ups
10 Kips/Kipping Practice

Strenth:
10min EMOM
2 Power Cleans
*Every 2min add weight*

WOD:
“The Article”
For Time
500m Row
20 Power Cleans (135/95)
40 Burpees
20 Power Cleans
500m Row

BodyFit: 179

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*