Silky Smooth

Dec 21st, 2013

Category: Competitor

Silky Smooth

comp

REMINDER: This Sunday is the CrossFit Southie Holiday Cocktail party! We moved it to 4pm since the Patriots game was moved to 4:30. We rented the private upstairs room at the stadium (in Southie) and we will be serving food from 4-7. The game will be shown on many TVs and 2 projection screens and we will have some party music playing for those who want to get their dance on. Since it is a “cocktail” party plan to wear “cocktail attire”. We will be cheering on the Pats in style. All friends, family, and significant others are welcomed and encouraged. We really hope that you can make it!!

When: This Sunday, December 22nd
Where: The Stadium 2nd Level- Private Function Room
Time: 4:00pm-11:00pm
Attire: Business Casual/Cocktail/Festive
Food: Served from 4:00-7:00pm
ALL ARE WELCOME!!

Warm Up
500m row
5 ball ups
100 dubs
5 dragon flags
500 meter row
5 skin the cats

Strength
Every minute on the minute for 16 minutes
Odd- 2 Deadlifts at 85% of 1RM
Even- 2 Push-presses at 85%

WOD
100 Double Unders
25 TTB
80 Double Unders
20 TTB
60 Double Unders
15 TTB
40 Double Unders
10 TTB
20 Double Unders
5 TTB

Ca$h Out
Mobility