Tuseday, December 9, 2014

Reminder for CrossFit Kids. Your Christmas Party is from 5:00 to 6:30 p.m tonight and both classes will run together. Be ready to have some serious fun!!


I posted this on FB Family but many of you don't follow facebook.
Big shout out to Heather and Nate for their performance Saturday at the Augusta Winter Throwdown. Nate placed 5th out of 14 in the Masters men 40 to 49 and Heather took first place in the Masters women 40 to 49. Great job you two, we are very proud of both of y'all.



Arm/Leg Swings
3 rounds of:
100m Run
10 DB Press
15 KB Swings (light)

MOD (18:00 CAP)
Snatch Balance (heaving)
Sets of 3
Moderate weight so you concentrate on quality and can sit for :03 at the bottom of every rep. That’s ROCK bottom in case you were wondering.

WOD
Conditioning
7 RFT
10 Jerks (95/63#)
10 Kettlebell Swings (53/35#)
100m Sprint
Rest 1:00 Between Rounds
Rx+ = 135/93# and 70/53#

Extra Work
2k Row for time

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