12/22/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::)
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

Back Squat
5 sets x 3 reps @ 70-80%
90 seconds rest

SKILL

Aim for UB reps every round

WOD

7 RFT

Chest to Bar

Wall Balls
 

CASH OUT

N/A

MOBILITY

Everything

RESULTS