Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Team Barbara on the run for time
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
800 m run
*The movements must be completed in order. Divide the reps and run as you like.
Options for pull-ups:
Bar box assisted
Ring rows
Post WOD:
Foam roll for 5 minutes
CFS Brief:
*28 day Nutrition challenge starts Wednesday January 2nd! Details on the board at the box. The challenge is free! Get your name on the board.
*New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
Barbara on the Run: “The Dottirs”: 35:27 Rx
This was all of my favorite things wrapped into one workout 😬 Lots of fun with Becka and her acrobatic air squats! And a beautiful morning to be out running!! And I even got to bump into Ken! Thanks Frozen!!
Barbara on the run 39:17 Rx with Hanna Banana.
Hey Deb, look at me post! New year’s resolution starting early!
Each day you make me more and more proud 😬 Nice job today – Pull Ups look fantastic 💪