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WEDNESDAY 12.27.2017

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NEW YEARS EVE PARTY

DECEMBER 31ST

9:00PM – 1:00AM

COME ONE COME ALL!

BRING FRIENDS/FAMILY/LOVERS

FOOD/BOOZE

CHAMPAGNE TOAST AT MIDNIGHT!

 

 

 
 
STRONG
Shoulder Press
10 SETS OF 10 REPS
@ 60-65% OF 1RM

please note-
if you missed yesterday’s 10 X 10 of back squats do that instead
if you did yesterday’s 10 X 10 squats, do the shoulder presses
 
METCON-BURN
 
CONNECTIVITY
Abs #2
25 Knee Tucks
25 Ab Mat Sit Ups
25 Twists
0:60 Plank
25 Twists
25 Ab Mat Sit Ups
25 Knee Tucks
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
2018 WILL BE THE YEAR OF THE MUSCLE UP!

The muscle up is considered by many to be the holy grail of a CrossFitter
Many of you have the strength to do them, but lack some of the skill and timing
As I’m pretty sure FEW of you are taking the time to practice them, however MANY of you would like to have them, I’ll make sure you are getting the practice to finally accomplish them! Besides, EVERY year in the OPEN, there have been Muscle Ups. If you want to do the OPEN, you NEED Muscle Ups….
METCON
CrossFit Games Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120/90
10 Muscle-Ups