There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFitNew Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 PVC…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 25/leg Lateral Toe Taps with Band 10 V-ups or Tuck-ups 10 Tuck Jumps 1 From Floor Snatch Complex (Build)* *From Floor: 2 Pull, 1 Power, 2 Full Strength: SnatchLevel 1: TechniqueLevel 2: 5×3 (Build)*Must be touch-and-go* WOD: “Bawitdaba”10min AMRAP 10 Snatch (75%) 10 Box Jumps 5/5…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 5 Downward Dog 10 90/90 Banded Y’s 5 Snatch Grip Behind Head Push Press -THEN- 3×5 Barbell Hang Squat Snatch (build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:5rds 5 Snatch @ 75% 5/5 Rot. Ball Slams 15 KBS – Russian (AHAP) Rest :60…

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CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…

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CrossFit Warm Up:Overhead / Wrist MobilityPA Snatch Warmup x 2 4 Broad Jumps x 2—————————5 Snatch Pullunders x 2—————————3 position Snatch + OHS (Build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 1 Rep*Heavy for today, but go get a PR if it feels good! WOD: “Zee Germans”10 Minute EMOM3 Hang Snatches @80%3 Power Snatches…

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CrossFit Warm Up:Overhead/Rack MobilityPA Snatch Warmup x 2—————-3 x 5 Snatch Pullunders—————–3 position Hang Snatch + 1 OHS (Build) Strength: Hang Squat SnatchAll Levels: 5 x 4 (Build) WOD: “Watch out for that first step, it’s a doozie”7 – 14 – 21Hang Snatch (135/95-115/65-95/65)200m Run BodyFit 340 Warm Up:3rds100m Jog 5/5 ML Stretch (Light)KBS –…

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CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…

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CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…

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CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch PA Snatch Warmup (3-4-5) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict Dips *Add weight to either if necessary* Partner WOD: “Fried Chicken and Rigs” 20 Snatch (115/85) 40 T2B 60 S2OH 80 KBS – Russian (AHAP) *Between movements 40 cals AB*…

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