jovanbreath Here's Coach Jovan teaching the importance of breathing for CrossFit. Taking time for our health and well-being holds immense benefits for staying centered during the holidays. Now there's a real gift to everyone in your life!


Be sure to do your ten minutes of pre-class dynamic flexibility work 1. Warm-up B: 3 rounds of Paralette Complex w/ 10 air squats between rounds. 3x :20s L-sits.


2. Bench press

  • 5-5-5-5-5

Five sets, going up in weight each set to the best set of five you can handle today.



3. “Just Kids" (from circa 2007) In teams of two, AMRAP 20:

  • 10 Thrusters
  • 10 Pull-ups

Athletes switch each time they complete ten reps. LIII: thrusters @ 65/45lbs. You DO NOT NEED TO GO HEAVIER. This WOD will kick your ass as is. LII: thrusters @ 65/45lbs, pull-ups as appropriate LI: eight rounds not for time of 5 thrusters, 5 ring rows. Rest as necessary.



4. Cash-out: 3-4 rounds of:

8/ side Single Leg RDL w/barbell

ME Hollow Holds (sub bent knee hollow hold/arms at side if unable to maintain proper hollow)

Have Fun!