Knowing Your Week Ahead of Time

Nov 29th, 2015

Category: CrossFit

Knowing Your Week Ahead of Time

Adam & Kim

Adam & Kim

There will be no Yoga today.

Save the Date! Holiday Cocktail Party – Saturday, December 5th
What: CFS Annual Holiday Cocktail Party
When: Saturday, December 5th, 7pm – ???
Where: MJ O’Connors @ the Westin Waterfront
Dress: Dressy/Cocktail Attire
We’ll have the entire bar reserved until 11pm. Please join us to celebrate the holiday season! All are welcome – friends, family, significant others, etc. We hope to see everyone there!

Strength
Hang Squat Clean
3-3-3-3-3

WOD
15 Minute AMRAP
200m Sandbag Run
15 Kettlebell Swings (2,1.5)
10 Kettlebell Lunges

Level 2 (1.5, 1)
Level 1 (1,0.75)

Strength Schedule
Monday – Snatch Complex
Wednesday – Push Press + Push Jerk
Thursday – Benchmark: “Filthy Fifty”
Friday – Front Squat

At Home WOD
3 Mins Max Burpees
Rest 1 Min
2 Mins Max Burpees
Rest 1 Min
1 Min Max Burpees
Rest 1 Min

– Repeat again with Air Squats and then Sit Ups

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