BIG shoutout to Katrin (pictured above) & Kirk (in the WOD post) for the tremendous improvements they have been making in and out of the gym – the biggest being they have changed their eating habits, and it shows! Most people assume many days in the gym, going hard every day and adding in extra
Happy New Year 2021! We are ready to tackle January – finishing our BSQ cycle (testing that 3RM soon) and getting after those Presses! We’re also going to add in Muscle-up work 2x/week & a January Core Challenge – all posted in the SugarWOD app, so you’ll have to check there for information & details.
Don’t forget about the Holiday Hours: Wednesday regular schedule Thursday 1/2 day (5am – 1pm) Friday 8am Rev & 9am CrossFit Saturday regular schedule Every 90sec – 5rds 5 BSQ @65-70% of 3R *For the last rep of each set, 5sec lower/5sec pause in the bottom/5sec raise Then, AMRAP 7 5 HPCL (155/105) Sprint 100m
Only a few days left of our December Challenge! How are those Strict Pull-ups & Hollow Rocks going?! Strict Press – 4@75%, 4@80%, 3@85%, 2@85%+ Then 2×12@50% *Alternate all Strict Press sets with 12 Banded Face Pulls Then, For time: 21, 15, 9 Ring Row Ring Dip *50 Double Unders after each set “The person
Holiday Hours – Monday – Wednesday: regular schedule Thursday: all am/morning classes (5am, 6am, 7am, 8am, 9am, 12pm) Friday: 8am Rev & 9am CrossFit Saturday: regular schedule Happy New Year! For time: 60 Calorie Row 50 DL (185/135) 40 Wall Ball (20/16) 30 T2B 20 PSN (115/85) 1,000m Run “Do the hard jobs first. The