CrossFit WOD, December 13, 2018

SlapjackInspiration”Training is like moving a pile of dirt. Some days you use a shovel, some days you use a spoon but as long as you move some dirt, you’re headed in the right direction.”
-John WelbournWarm-upWarm-upI. Heartrate:
Game Day

II. Specific:
2 Rounds
7 Push Press
7 Burpees
7 KneeTucks/K2E
1 Rope ClimbMetconMetcon (Time)FIT
2 Rounds
25 Burpees
25 Strict Knee Tucks
25 Push Press 65/45
25 Box Jumps or Step-ups 24/20
*1 Rope Climb (12ft) after each movementScaling: decrease the weight and/or difficulty level of the movement so that you can complete it unbroken or in 2-3 sets. We are after a smooth pace until the end. modify the rope climb to a floor to standing to wrap/hold 1:1.Metcon (Time)2 Rounds
25 Burpees
25 K2E
25 Push Press 95/65
25 Box Jumps 24/20
*1 Rope Climb after each movementScaling: decrease the weight and/or difficulty level of the movement so that you can complete it unbroken or in 2-3 sets. We are after a smooth pace until the end. modify the rope climb to a floor to standing to wrap/hold 1:1.News*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Have a friend ready to start CFTFA? Lets get them going!

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