Thursday – 120413

December sign up special
See details below for our new December sign up special.
[box]CrossFit eXalted is offering an amazing deal! Get a 1 year unlimited membership at eXalted for $1,500! This is a savings of $720. Limited to 10 new members BUT if a current member refers a friend for this deal YOU will get the same deal!  This brings the cost of eXalted’s unlimited membership down to just $125 a month.  For the attention and level of coaching you will get, that is a steal.  Most personal trainers with just weekend certifications charge more than that for just three sessions.  Check out our staff page to see our credentials.

To claim this offer email with your name and phone number!  Now is the time to get started on your fitness goals with the help of the most educated and experienced coaching staff in the area![/box]

Find your 1 rep max.
Full clean + Below the knee hang clean + Pause front squat

After finishing the full clean, you will lower the bar to just below the knee and pause for 3 seconds before coming back up for the next clean.  After you stand up from this clean, you will go back down into a front squat and hold the bottom for 5 seconds.

Workout of the Day
AMRAP in 20 minutes:
200 meter run
10 Box jumps (24/20)
10 Hand release push-ups (Rx+ will be ring dips)
10 Hang cleans (115/73) (Rx+ will be 155/113)

Post your scores to the Whiteboard.