Happy Birthday Coach Carson!

carson -08Here is a throwback for Carson in March of 2009 in one of his first  CrossFit workouts. Check out the babyface!

FRIDAY SCHEDULE CHANGES!

We have a team and two individuals competing at the Fittest Games on Friday. Many coaches are out, so we are combining class. Regular Classes at the Clinic have moved to the BOX! With the exception of the the 10am class. Friday’s Schedule is as follows:

5:15am

6:30am

8:30am

9:30am

10:00am (at the clinic)

12pm

5:30pm

6:45pm

SATURDAY

9:30am – Open  Gym

NO COMPETITOR CLASS

TUESDAY, January 28th

7:30pm – The 3 Key Principles to Fitness & Potluck

Coach BiggDave and Nikki will be leading this seminar. They will discuss the 3 Key Principles to Fitness and we suggest everyone bring a paleo dish to share.

RSVP

THURSDAY, January 30th

6:30PM Class at the Box is a

PUNK ROCK FAREWELL

Some of you already know that Coach Jon and his lovely wife Gemma, will be leaving us this week. They are headed home to Las Vegas where Coach Jon will be coaching for CrossFit Max Effort.

So, the last wod of the day, come dressed Punk Rock, get your wod on and head to Pluckers for some drinks and dinner afterwards.

dynamic movement prep

Group warm up

Banded shoulder warm up

50 heavy Russians

Strength
Clean lift off 3 sec floor to knee
Clean pull
Clean

3-3-3-3  70-75%

Wod
Amrap in 5 min
15 Wall ball
20 double unders

Rest 2 min

Amrap in 5 min
15 Kb swings. American 1.5, 1
15 c2b  pull ups

Rest 2 min

Amrap in 5  min
15 Push ups
15 sit ups

Mad mobi
Shoulder bully
Pigeon
Hamstring up n over
Knee on the wall
Press ups

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