Welcome 2018! Ready for more WODs, more fun, and more goals met, and more performance increases over the next calendar year. Whether you are a resolution-maker or not, you might agree that there is a FEELING of a clean slate going into a new year.

5pm Specialty Sessions for Jan/Feb: for all experience levels!
Mondays- Olympic weightlifting technique and strength/power work
Wednesdays- CrossFit Games Open preparation- practice and prep up until the beginning of the Open

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Jackie”
For time complete:
1000m row
50 thrusters 20/15kg
30 pull ups
Compare to: Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Overhead squat
3-3-3-3-3
Post heaviest load to chalkboard/journals
Compare recent 2017 efforts on: Oct 19 2017- 3 rep, Aug 17 2017- 2 rep, July 25 2017- 5RM, May 9 2017- 3 rep no rack, April 4 2017 1RM, March 21 2017, Feb 21 2017- 3 rep, Jan 27 2017- 3 rep no rack, Jan 10 2017- 1RM
-then-
50 calorie row for time
Post time to chalkboard/journals and PR board!

Wednesday’s 5pm Games Open Prep Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
10 minutes to a heavy set of 3 reps
Post max load to chalkboard/journals and PR whiteboard
-then-
Big Set Cindy
As many rounds as possible in 20 minutes of:
10 pull ups
15 push ups
20 squats
Post total number of rounds and remaining reps to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Four rounds for time of:
20 KB swings (24/18kg USA)
15 scott ups (15/10kg plate)
10 DB overhead walking lunge, right arm (60/45#)
10 DB overhead walking lunge, left arm
Post time and load to chalkboard/journals

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD