Monday 141222

Youth Speed, Strength and Agility class is going to start on January 5th and this class will be held every Monday and Wednesday at 4:15p. This Monday 22 Dec & and the following Monday 29 Dec we are offering this class FREE to anyone ages 12-16. This is a great opportunity for these kids to come in and see what this class is all about during there off season or part of there In season training. This class is going to be very similar to the Football Conditioning Camp we held the last three Summers. Bring your kids and show up a few minutes early to ensure you have time to sign waivers. Cost of class starting in January is $55  per month for 2 times per week. 

Holiday Hours – Christmas Eve we will be holding ALL morning classes and then we will be CLOSED on Christmas. 

Looking for Christmas Gifts? Give the gift of Recovery…….Progenex! If you already use Recovery, try the pre-workout, FORCE, or some More Muscle to add in more protein to your daily diet. 

Nutrition Challenge You can start getting ready by thinking about what your personal goal is for the first 12 weeks of the new year. When you commit to the challenge, one of the first things you will need to do is create a goal. Any goal….gain weight, lose weight, eat more vegetables, eat less fruit….etc…..

Calling All Ladies………We NEED YOU to sign up for the New Years Eve Throwdown. We have CrossFit men looking for CrossFit Ladies to make a team for the throw-down RX, Scaled or mixture of both. If you have not yet put your name on the board do so ASAP or better yet, add a dude’s name from the “singles” side of the board and add it to your name on the whiteboard and create a team! No excuses…. everyone…..YES EVERYONE of YOU will be able to participate in this fun mini competition and it is a great way to bring in the new year. 

Burpee Challenge Day 75

Dynamic Warm-Up-Mobility
Prepare for..

WOD
For time:

Row 1,000 meters
30 Dips
30 Sumo deadlift high-pulls 75/55, 65/45, 55/35
30 Handstand push-ups
30 Power snatches 75/55, 65/45, 55/35
30 Burpees
30 Pull-ups
30 Thrusters 75/55, 65/45, 55/35

Cool down

Competitors or athletes wanting to improve your Fitness level:
Do WOD @ 95/63
then

6 Sets of 2 Cleans
Rest as needed between sets

 

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