12/23/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::) REGISTRATION CLOSES 12/25.
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Clean and Push Jerk

EMOTM for 6 minutes

3 reps TNG AHAP

SKILL

Go big or go home

WOD

3 RFT
HSPU
TTB
G2OH
 

CASH OUT

Skin the cat
5-7 reps

MOBILITY

Everything

RESULTS