Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EOMOM 8, odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm)

2. "Neither Snow nor Rain nor Heat nor Gloom of Night Can Stay These Athletes from the Swift Completion of Their Appointed Rounds...Except Possibly for Today."

Five rounds for time of 10 Press @ 60% of 1RM 10 Weighted chin-ups 20/10lbs 10 GHD sit-ups

Competitors: as rx'd

CrossFitters: as rx'd. Use assistance for chins as needed, but no kipping. Sub tuck crunches for GHD sit-ups if necessary.

Novices: 3 rounds.

20 minute cut-off.

3. January mobilizations:

- Banded overhead distractions - Lacrosse ball glute smash and floss - Single-leg flexion w/ external rotation bias - Super couch stretch

REMINDER: the Pioneer Valley is under siege from a nasty storm. As of 8:59 I'm not sure if we'll be able to have classes in the morning. Please check here later, and PLEASE check here or on our Facebook page before you head the either location in the ante meridian.

UPDATE: we are canceling ONE class: 6:30am in Northampton All other classes proceed as normal. See you in the gym!