1/5/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

3 rft:
40 DU
10 Thrusters (light!)

this should be 3-5ish minutes. Scale as necessary. It's a warm up, don't kill yourself here...

Coaches - set timer.

BUY IN

Back Squat

every 45 seconds for 9 minutes - 3 reps

Building in weight.

Start around 50% 1RM.

SKILL

Plan your transitions - this is going to go fast

WOD

EMOTM for 8 minutes:
3 air squats
5 Deadlift 115/75
7 sit ups

All exercises done each minute...

- OR -
Re-test!
For time:
335m run
20 C&J 95/65
30 burpees over the bar

Past results....I (Sean) expect you to beat your previous score...

Kattler 4:06

Blaise 4:53

Spagnolo 5:16

Ed 5:05

Dean 6:40

Bob 6:30 75#

Jason U 7:40 75#

Matt D 5:07 80#

Jason K 6:11

Kevin C 3:50

Erin 6:36 55#

Kristina 5:44 55#

Steph 4:55

Etta 7:16
Lori 6:28
Taylor 7:15
Kim 6:04 45#
Jess 11:16 55#
Mike 6:29
Coleman 4:55
Patrick 11:37
Shannon 6:28

CASH OUT

Alt with 2-3 people

row 30 calories x 2-3 rounds AFAFP! 

MOBILITY

Everything

RESULTS