“Miami Nice” SE rope drops at Wodapalooza next week!
**Announcements, etc…”
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Happy New Year! While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives. So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals. The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you. And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls. In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday. This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!
CROSSFIT
In teams of 2:
300 cal row or airbike for time
partner 1: row or airbike
partner 2: 2 rounds of
- 5 DB pwr clean (40/25)
- 10 DB strict press (40/25)
- 20 air squats
*Switch after every 2 rounds are completed
CSPORT
A. AMRAP in 8 min
10 SA DB row ea. side
10 alt. step ups
B. AMRAP in 8 min
5 plyo pushups
7 knees 2 elbows
9 KBS
C. AMRAP in 8 min
10 hollow rocks
15 sit ups
30 double unders
D. 3 Farley hill runs
sprint from the bottom, to the top. rest/walk on the way down
OPEN PREP
5 X 10 DB Bent Row
5 X 7 strict T2B
EMOM X 10
8 Front Rack Lunges 4 ea leg.