Friday – 011218

If you haven’t met Ari yet, he is our new intro and New You coach. He will also be taking over the “Unloaded” class next Monday from Hannah. Say hello! He is super friendly.

Workout of the Day
100/80 cals AB buy-in, then
3 Rds of:
25 pullups
25 power snatch (95/63)
25 burpees
*35 min cap

*10 min AB cap
*Record cals if not finished

Post your scores to the Whiteboard.

Thursday – 011118

“I’m so glad I made that first step,” says Frances Carpenter, reflecting on the transformation she has undergone at CrossFit Inversion in Yorba Linda, California.

Strength
Front Squat
Find your 5 rep max.
This will be done with a 5 second pause.

Workout of the Day
Death by clean and jerk (135/93)

Post your scores to the Whiteboard.

Wednesday – 011018

Ramon moving his way through yesterday’s backs squats!

Injury Prevention
2 min per side smash lats
Then 3 Rds of:
10 IYTs w/band (palms up)
10 WB OH mobilizations (5s hold)
Then
3 min archer stretch per side

Workout of the Day
6 Rds
E3MOM- run 400m

*Scale to 300m if needed
*No score

Post your scores to the Whiteboard.

Tuesday – 010918

Tony squatting during last week’s freeze over.

EMOM
12 min EMOM
1St min- AMRAP strict CTB
2Nd min- 15 GHDs

Workout of the Day
16 min ladder
HSPU
Box jumps (24/20)

E2MOM- 20 kb swings (53/35)

*BJ’s go up by 2’s
*WOD starts with swings

Post your scores to the Whiteboard.

Monday – 010818

Coach Hannah warming up some of the 7 p.m. class for split jerks last week.

For those of you who don’t know, Lauren has started a “Get it right, get it tight” movement to get 2018 off to a healthy and lean start!  Join the “CF eXalted Nutrition” closed Facebook group to learn the details.  If you aren’t on Facebook, don’t worry, just contact Lauren directly to see what it’s about.  The plan is to eat well, be consistent, and drop (or gain!) a few lb’s during the month of January.  The nutrition group is finally being put to good use and accountability is the number 1 goal.  We are really making a push this year to have more things going on other than great workouts and this is just the beginning!

Olympic
Clean
Find your 1 rep max.

Workout of the Day
3 Rds for time
500m row
15 back squats (155/113)
15 toes to bar

*20 min cap

Post your scores to the Whiteboard.