Thursday, December 18, 2014
Christmas Schedule:
Christmas Eve, 8:30am and 9:30am – Please sign up for a time on the whiteboard
Christmas Day, CLOSED
Day after Christmas, 9:00am only
Love the Barbell

Love the Barbell

Olympic Lift
EMOM 15
1 Deadlift
1 Hang Power Clean
1 Shoulder to Overhead
*Climbing in weight if able
Z1 Work
Row or Bike
12 Minutes
Wednesday, December 17, 2014
results
A. EMOM 10
3 Push Press
Start light and build
B. Deadlift
5×3 at Heavy Triple
3 Second Descent with each Rep!
C. AMRAP 10
10 Burpees
10 Hang Power Cleans
10 Push Press
*Barbell weight is fast and unbroken!
Tuesday, December 16, 2014

Great read from CrossFit Invictus about the PSOAS muscle. More to come! http://www.crossfitinvictus.com/blog/where-is-my-psoas-and-why-is-it-important/

Have you spotted Snatch the Elf around the gym these days?

Have you spotted Snatch the Elf around the gym these days?

A. 3-4 Sets
20 GHD/Abmat Sit Ups
20 Back Extensions
*Base the set number on Tabata Abmat Sit Up score
>80 do 4 sets, <80 do 3 sets.
MAP Work
B. Row
10 Minutes for Max Calories
Rest 5 Min
C. Bike
10 Minutes for Max Calories
Both efforts at 90%