1/8/2016

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:

5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

this should be 6ish minutes. Scale as necessary. Coaches - set timer.

BUY IN     

        

6 min EMOTM
5 reps - S2OH
Start at 95/65 and work up

SKILL

Reset your feet before bringing the bar back down to shoulders

WOD

3 RFT
6 thrusters 95/65
10 walking lunges
12 ring rows

- 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

Run 435 x 4
rest 1 min

MOBILITY

Everything

RESULTS