Monday 131230

Father & Son

Father & Son

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:

“Troy’s Year Long Nutrition Challenge”
Follow the Clean Eating format
No buy in
$1200 buy out.  If you quit, it will be expensive.
Cash Penalty for violations of the rules.  ** All money collected at the end of the year will go to charity.
Monthly meeting 
Monthly challenge
1 “Treat day” per week
Details will be decided upon by the majority of the group moving forward.
Group will meet Tuesday December 31st after NYE 2014 THROWDOWN  (see Troy to make arrangements if you cant make it)
Monday 30 – Regular Schedule
Tuesday 31 – NYE 2014 Throwdown 8-11am!!! Find your partner and GET SIGNED UP! We were done last Year in 1.5 hours
Wednesday 1st – NO CLASSES…… Happy New Year 2014
Thursday – Regular schedule

Dynamic Warm-Up-Mobility
Prepare for…

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
200m Run

*Team cool down: Coaches choice 5-7 min

CF Endurance:
Row 4 x 1000m  (Keep it smooth steady pulls)
1:1 Rest

12 Min ACASAP (As Clean as Smooth as Possible)
5 x Cleans @ 70%1RM
200m Run

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