Six week nutritional challenge starts Monday January 6th. Sign up for the challenge will take place Saturday January 4th at the box starting at 0800. Details for the challenge will be posted on our website this Thursday . This is a great opportunity to detox from the holidays , jump start your new year, and to get ready for the upcoming 2014 Crossfit Open.
Looking for a challenge that will keep you going longer than 6, 8, 12 weeks? If so, we have a year long challenge that some of us will be participating in. Look at Troy’s Year Long Nutrition Challenge posted below. If you are on the fence, come to the meeting on Tuesday following the competition to hear all of the details and then decide:
1 year CLEAN EATING.
Wednesday 1st – NO CLASSES…… Happy New Year 2014
Skill-Strength: Find best Behind the Neck Split Jerk in 15min.*Focus is on Footwork, mechanics, and speed then heaviest.
WOD “Ginger” 4 Rounds For Time
12 Strict Pullups
15 KB Swings 32/24 24/16 16/12
*Team cool down: Coaches choice 5-7 min
Row 4 x 1000m (Keep it smooth steady pulls)
12 Min ACASAP (As Clean as Smooth as Possible)
5 x Cleans @ 70%1RM