CrossFit WOD, December 4, 2018

9250HAPPY BIRTHDAY TO ALL ATHLETES BORN IN DECEMBER!

You may be holly jolly and/or merry & bright, but we also know that you’re a BEAST! Keep up the amazing work in the gym, and enjoy your birthday!Inspiration”Be true to your heart… put your whole heart and soul into it, and then whatever you do, it will shine through.”
-Jamie BrewerWarm-upWarm-upI. Heartrate:
9 minute EMOM
minute 1: Singles/Alternating Singles
minute 2: Double Unders or attempts
minute 3: stretch calves round 1, hamstring round 3, and quad round 3.
II. Specific:
Dialing in Rowing TechniqueWeightliftingPush Press (4-4-4-4)*after each set perform 150m Row/Ski.
build to a challenging set of 4 reps. if you are practicing technique feel free to add a few more reps and keep the weight light.MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 9 minutes of:
200-m row/ski (.4m Bike)
50 Alternating Single UndersScaling: scale the double-unders so that you can avoid tripping up, quickly get back to the rower/skier and sprint the row/ski. The focus of this workout should be intensity, not jump rope practice.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 9 minutes of:
200-m row/ski (.4m Bike)
50 double-undersScaling: scale the double-unders so that you can avoid tripping up, quickly get back to the rower/skier and sprint the row/ski. The focus of this workout should be intensity, not double-under practice.News*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*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

This Friday. Morning Mimosa’s. Yes!

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