12/2/19

December 2, 2019

Congratulations November Committed Club!!! Let's keep this rolling through the holidays!

 

Kerry Slotter- 19

Mike D'Mello- 18

Marissa Pritchard- 17

Wendy Shegda- 14

Amy Bonenberger- 13

Ashley Bard- 12

Mike Myers- 12

 

Crossfit

 

Mobility:

Turkish Sit ups-3x6 (30/20) per arm

Prayer Stretch- 3x10 sec

Wrist circles- 3x10 sec

 

Metcon:

 

13 min AMRAP

 

5 DB/KB Push Jerks (50s/35s)

7 Box Jumps (30/24)

 

Skill:

 

Double Unders- In 4 attempts, set a max for reps in 30 seconds

Rest as needed between rounds.

 

Crossfit Light

 

1.

13 min AMRAP

10 DB Hang Clean and Jerk (50s/35s)

7 Box Step Overs (24/20)

 

2.

50-40-30-20-10

Plank (sec)

1:1 Rest

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WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna

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