John’s Birthday
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
TJ for time
Buy in 1964 m on the row
then
6 Rounds for time
9 Ring dips
9 Wall balls (20,14)
9 strict pull-ups
9 Box jumps (20)
9 Knees to elbow
9 Burpees
then
54/36 Calories on the bike.
Options for ring dips today:
Bar dips
Box dips
*No bands today.
Options for pull-ups:
Ring rows
Bar assisted with bench
Jumping pull-ups
*No bands today.
Option for Knees to Elbow:
Knees to 90 or ab-mat sit-ups
Post WOD:
Foam Roll for 5 minutes.
CFS Brief:
Online apparel store available until 12/16. Click here to see original post with details and get some new duds!
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.
C
TJ: 42:29 | 14# WB To 8’ Target | All Else Rx | Started with Bike and ended on Row
Really great workout with a good-sized group at 7:30. John did a great job getting us prepped and ready to go! A fun way to celebrate Frozen – Happy Birthday!!
TJ: 41:15
Happy birthday John!
38:20 rx. Thanks to all for the birthday wishes!