What CrossFitters mean when they say, "Meet me at the Bar!" :D

What CrossFitters mean when they say, "Meet me at the Bar!" :D

 
 

HOLIDAY SCHEDULE
🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹

🎀This Weekend through New Year's!🍾

⭐Friday, December 22nd: Normal Schedule

⭐Saturday, December 23rd: 8.00 a.m. and 10.15 a.m. WOD classes (Open Gym from 8.00 a.m. - 11.30 p.m.) in Noho

⭐Sunday, December 24th: 8.00 a.m. and 10.15 a.m. WOD classes (Open Gym from 10.15 a.m. to 12.30 p.m.) in Noho

⭐Monday, December 25th: rest day! No classes

⭐Tuesday, December 26th: 9.15 a.m., 12.00 p.m., 4.15 p.m., and 5.30 p.m. WOD classes (Open Gym from 9.15 a.m. - 1.00 p.m. and also from 4.15 p.m. - 6.30 p.m.) in Noho

⭐New Year's Week: Normal Schedule with Open Gym from 6.00 a.m. - 1.00 p.m. every weekday in Noho. 

⭐New Year's Weekend: identical to above😃👆 with...
⭐New Year's Day: One New Year's WOD class! TBA🎉

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Front Squat
3-3-2-2-1-1-1

20 minutes to work up to a heavy single.

3. 🏐🐰“Annie Karenina”🐰🏐
50-40-30-20-10 reps for time of
Wallballs 20/14lbs
Double-unders
Sit-ups
 
LIII: as rx’d
LII: 1:30 of wall ball
1:30 of double-under attempts
 1:30 of sit-ups
1:15 of wall ball
1:15 of double-under attempts
1:15 of sit-ups
1:00 of wall ball
1:00 of double-under attempts
 1:00 of sit-ups
:45 of wall ball
:45 of double-under attempts
:45 of sit-ups
:30 wall ball
:30 of double-under attempts
:30 of sit-ups

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many wall ball, double-unders and sit-ups you got.

LI: Ten rounds of 4 Wallballs or medicine ball front squats, 6 sit-ups, 1 minute double-under practice


Have fun!
 

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