Friday, December 18th 2015
HOLIDAY SCHEDULE
We are excited to see many of you tonight at the Holiday WOD and Potluck! We also wanted to share our holiday schedule with you (next week through the New Year):
Mon- Wed: Normal hours
Thursday Christmas Eve – 9:30, 12:,4:30
Christmas Day – CLOSED
December 26 – 30th: Normal hours
New Years Eve: 6:30a, 9:30, Noon
New Years Day – Noon
WOD
“The 12 Days of Christmas” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Please note it can be completed individually, as a team or scaled in a VARIETY of ways. Talk to your coach about how to scale for your level of fitness… it should be FUN… not brutal!
1 Burpee 2 Toes-to-Bar 3 Kettlebell Swings #53/35 4 Hang Cleans #95/65 5 Push Press 95#/65# 6 Front Squats #95/65 7 Push Ups 8 Sit Ups 9 Wall Balls #20/14 10 Box Jumps 11 Pull Ups 12 HSPU
Team “Tanks for Watching” practicing for the Battle of Baltimore!
Thursday, December 16th 2015
Tell us a little bit about yourself… How has CrossFit affected life outside of the gym?
It has given us the energy to live very busy lives and the confidence to take on new challenges. In Crossfit you’re always setting goals, and we’ve found ourselves applying that to our every day lives. After finishing, or surviving, a tough WOD, we feel we can take on anything.
How has CrossFit affected your relationship?
Not that we didn’t have anything to talk about before, but CrossFit is now usually the first topic of conversation after the kids. It’s become a shared hobby. And it has brought out a little fun competitiveness between us.
Just like in other aspects of our life, we bring out the best in each other. With busy schedules, we don’t get to do it often, so when we do we always give it our best. For us it counts as a date night!
Not everything is a race. Living a healthy life should be a lifelong commitment. Use your new found physical fitness outside the box. Go for a hike, bike, run, swim and play with your kids.
STRENGTH WOD
Take 12 minutes to find a heavy 2 Rep Clean
WOD
1000 M Row
50 Burpees
30 Power Cleans
Fitness: 95/65
RX: 115/75
RX+: 135/95
Wednesday, December 16th 2015
In case you hadn’t heard, Cove hoodies are here ($50/piece)! Perfectly timed for the holiday, they are flying off the shelves. It is a great gift for a loved one or for the most important person in your life — YOU! Stop by to pick one up or email us so we can put one aside for you!
Please don’t forget to sign up for NEXT FRIDAY’S Holiday WOD and Potluck (12/18 at 6:30p). Sign up by clicking the below image or signing up on the White Board at the gym. We promise it will an AWESOME workout and a great way to meet members you might only see on the WhiteBoard. Family and friends are welcome as always!
STRENGTH WOD
EMOM for 8 mins
7-8 kipping Pull Ups
Score = Total pull ups completed, scale down to a # you can maintain
WOD
30-20-10
Thrusters
Double Unders
Fitness: 75/55 (triple and do singles)
RX: 95/65 (triple the doubles) (90-60-30)
Rx+: 105/70 (triple the doubles) (90-60-30)
Hopefully you’ll be able to apply some of those tips from the weekend in today’s WOD!
Tuesday, December 15th 2015
Since every post has been a novella in the last weeks, enjoy the free time and the WOD!
STRENGTH WOD
Back Squats
6/6/6/6
same weight across
WOD
50 Air squats
40 KB Swings
20 Box Jumps
3 Rounds
Fitness: 26/35
RX: 53/35 (24/20)
RX+: 70/53 (24/20)
Coach Matt, Anna, Marina and Axel getting schooled at this weekend’s Snatch Clinic with Olympic Weightlifting Coach Mario…
