Monday December 9, 2013

What a busy weekend. Usher and Duff stepped in last minute to partake in the SuperFit Games at CrossFit Rubicon, and did exceptionally well.  Katie had a great showing in the scaled division.  Hanna performed great for her 1st comp (especially since she was signed up for it without her knowing).  Sean as alway muscled it out with sub par technique, but that's his normal neatly course of action.  Justin of course was a slacker and did just enough to perform well, and finish in the top 3rd.  All around a great showing by the gym, and everyone learned something about what they need to work on.

Paleo challenge final is fast approaching.  So now is the crunch time to get work accomplished, and dial in your food and workouts.  

In terms of training tomorrow.  The only classes canceled are the early morning 4:30am and 5:15am classes.  All other classes are on as normal.  But be sure to check the website or Facebook in terms of a last minute cancelation.  No idea how well the road will be treated, or if kids will have school, or .... (just too many variables).

Skill/Strength

1-1-1-1-1 SDHP

recovery: 5 Dive Bombers & 5 GHD Situps/15 AbMat Situps

WOD

5 KB R arm Clean into racked squat

25 Double Unders (75 singles)

5 KB L arm Clean into racked Squat

25 Double Unders (75 singles)

10 Burpees

10 Pullups

AMRAP in 12' (KB touches ground after each squat)

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