GYM CLOSED THIS EVENING

If you need a good bodyweight workout, check out the workout from CrossFit.com today

Every 3 Minutes Complete 5 Push Presses + 5 Push Jerks for 4 Sets

Then….

Black/Blue/Grey WOD

For Total Reps:
1 Minute SkiErg for Calories
1 Minute REST
2 Minutes DBell Snatches, Alternating Arms (70/50) (55/35) (40/20) (25/15)
1 Minute REST
3 Minutes Ab-Mat Sit-Ups (can use anchors)
1 Minute REST
2 Minutes Sled Push (4/2 Plates) (2/1)
1 Minute REST
1 Minute Bike for Calories

December “Cool” Board

***Make some goals for yourself for December

– Ashley – 110# Squat Snatch
– Justin P. – 185# Squat Snatch
– Josh D. – 175# Back Squat
– Jim – 145# Squat Clean Thruster
– Bri – 100# Squat Clean Thruster
– Bud – 205# Squat Clean Thruster
– Vi – 1st Rope Climb!
– Allyson – Pegboard Climb to the top!
– Josh D. – 145# Thruster
– Brant – Pegboard Climb to the top!
– Aaron – Pegboard Climb to the top!
– Ashley – 120# Thruster
– Nick G. – 135# Snatch
– Riley H. – 90# Snatch
– Erik – 195# Hang power Clean
– Ean – 145# Thruster