January 26th, 2017

THURSDAY

Competition, how about that 30 min workout yesterday?! The 4:30 & 5:30 class did outstanding! It’s exciting to see you guys stay focused and push for that long of a time period. Just think, the next 12 or 15 minute AMRAP won’t seem quite so bad! 😉

Tomorrow is going to be another great day. We’re getting close to the end of the week, so make everyday count!

This is a completely random video, but I really love the message here. We have a lot of parents, soon to be parents, and one day parents in our gym. Even if you’re not a parent, the chances of you having an influence on the younger generation is great. Whether it is coaching a sport, a disciple group at church, or a younger sibling. You are the person that someone looks up to, be worth looking up to! We may never be a games athlete, but we can have perseverance, dedication, and consistency through someone simple like the gym. We can show our younger generation what it looks like to be committed to something, and what it’s like to be a strong team member and stronger human being. You guys are awesome, I just thought this was a cute video.

#BeMore

https://www.facebook.com/CrossFitGames/videos/1390882957620225/

Fitness:

A1. RDL 4 x 8 @ 30×1 no rest
A2. Sled Push 120/180 x 4 sets
B. BB Hip Thrust 4x 8 w/ 2 sec pause @ top rest 2 min
+
4 sets
4-5 Strict PU
10 cals AB (Hard)
6 RFESS per leg no tempo

Competition:

A. Clean 1-1-1-1-1 x 4 sets rest 20 sec rest 2 min
+
Sled Push
200m run
40 DU
rest 60 sec x 5
**Start sled pushes from the opposite end** This will decrese the
transition time
**Try and match last weeks times
+
3 sets
10 Ring Hinge Row Pause 1-2 sec @ top
10 Z Press @ 3010
10 Yoga Pushups @ 3010 (guys use rings w/ feet elevated)