Squat 5-5-5-3-3-3
EMOTM For 20 Min:
5, 6, 7… Wall Balls 30/20
5, 6, 7… Push Ups
5, 6, 7… Mid Thigh Box Jump
Start at 5 reps and increase 1 rep every minute until failure. When you can not complete all reps, start back at 5 reps again. Count your higest round and total reps.
Does your crossfit gym have a couple of walls to climb? We have used these walls in competitions and we will be bringing them out again soon. Sandbag throws over the wall and wall climbs are just a few of the fun ways we spice up the routines around here.
REMINDER!
I know this holiday party is getting a lot of mention on the blog. It is very important to Travis, Justin and myself that you all attend. It is our way of repaying some serious gratitude to you, our members. We appreciate all of you taking the time out of your busy lives to make this place what it is. Cocktails at 7, heavy appitizer and food at 8pm along with live music and dancing. December 10th at Mayahuel.
Justin Kauffman
Gemma and I RSVP.
Looking forward to it.
Chris Lene
Sorry Justin, your “fran” time needs to be under 5 min to attend this event. Aubriana said Gemma gets a hall pass for this however.
Jennifer R.
Loren–Thanks so much for egging me on this morning!
Monica
What time is the adaptations class on the 10th? Anyone know? Thanks!
Lippmann
I plan on putting the “ho” in “holiday party”…
Lesley Heller
Hi Chris: I know I told u in person that I would be at the party. If u do not remember I will be at the party .
Chris Lene
Schedule: Addaptations
The second week in December kicks off the class with a 1 time Seminar. Dec 10th, 11:30am to 1:30pm
3 months of Classes to be held Tuesday from 6:30pm to 7:30pm and Saturday from 10:00am to 11:00am
remainder classes aren’t required but encouraged. You will be able to make the adjusted workouts at your preferred time. The seminar is very important. Glad to see there is so much enthusiasm to learn. Encouraging for me and motivates everyone around.
Chris Lene
Leslie… you may attend and we certainly want you there. Promise however, NO QUESTIONS!
Scott
Justin: and keep in mind: no scaling on Fran. Just sayin.
Scott
’cause if you scale, it’s not fran.
Matt P
Lippmann- I’m pretty sure you put the ‘Ho’ in most everything you do, even when you aren’t trying.
Sarah W
Hope it’s not too late…. Jon and I would like to go to the party!