December 4th, Monday

December 3, 2017 By Winston Thompson

6, 7, and 8am, Noon, 4:30(open gym), 5:30, and 6:30pm

Extra Reading

Recovery and training tips

Snatch (2x2x2x2x2)

Rx is squat snatch.
Get heavy

CrossFit WOD(AMRAP – Rounds)

9 minutes
3 Squat Snatches 135/95
7 Chest To Bar pull ups

December 1st, Friday

December 1, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym) 5:30, and 6:30pm

Extra Reading

Cold bath vs. cryotherapy

CrossFit Games Open 15.5 (Time)

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

November 30th, Thursday

November 29, 2017 By Winston Thompson

7 and 8am, noon, 4:30 (Open Gym) 5:30, and 6:30pm

Extra Reading

What the industry knew about sugar but didn’t tell us.

EMOM 12 Rounds

1 Rope Climb
or
7 GHD Sit Ups

CrossFit WOD (AMRAP – Rounds)

12 Minutes
7 Ring Rows
2 Sprinklers

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