Fittest Games Competitors!

Fittest Games ready

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Fittest Games Competitors

Individual Amateur Men – Coach Austen and Cain Murillo

Team – Kelley & Carl Galant, Carson Thomas and Nikki Isbell

Starts Friday at 9am at CrossFit Central Downtown

 

FRIDAY SCHEDULE CHANGES!

ONLY 1 CLASS AT THE CLINIC!

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
Strength
Tempo overhead to shoulder. Up anyway
40X0 tempo

3 sets of 8 reps. Adjust weight as needed

Front squats 2 second pause on all
5-5-5
3-3-3.   103×1 tempo

12 afap

Row 2k

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

 

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