How to win an EXCELLENT cheat meal!

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Coming Up

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

CrossFit Tuesday

Core Strength

20 TGU
20 Turkish Get Ups
 

MOBI

Thoracic Extension

Strength

Overhead Squat – Tempo 52×1
5 seconds down
2 second hold at the bottome, 
up as fast as possible
1 second reset

2-2-2

 

Wod

12 Minute AMRAP
10- Push Press (115/75)
10- Burpees over barbell
10- hang power cleans
 

Madmobi

Lat Stretch with band
Shoulder Bully
Roll Calves
Hamstring up and over
Pigeon Stretch

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