CROSSFIT

Skill

A. EMOTM 8 Minutes of:

1 Pullups + 1 T2B x 3

B. EMTOM 6 Minutes of:

-MU Row/Transition x 3-5

Whiteboard Wednesday

Lifting Straps – The “How To’s”

Clean Pulls 5×1 (@ 100% 1RM Clean)

Every wonder what this lifting aid is for and how to use it?  Many may think its a way to “cheat” to lift more weight, but there’s actually a little more science behind lifting straps than what we may think.  Come on down to today’s class for a little more insight in to why Lifting Straps are used and how you can add them in to your training.

Reminder to everyone to our holiday schedule as it starts this week!

Be sure to join us Thursday, December 24th at noon for our annual “12 Days of Christmas” workout!!!  Family and friends are welcome to come out for this ‪#‎FREE‬ and ‪#‎FUN‬ workout!!! As well, please feel free to bring your favourite Christmas treats/beverages for everyone to enjoy and don’t forget to pickup your Christmas Cards!!!

Have a wonderful and safe holiday!!!

CROSSFIT

Strength

Bench Press 10-10-10-10

EMOTM 10:

-1 Bench Press (~90%)

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

CASHOUT: Partner Shuttle Sprints

CROSSFIT LIFT

Snatch 1RM

Clean & Jerk 1RM

CROSSFIT

Strength

EMOTM 10 Minutes of:

-1 Back Squat @ 90%

CASHOUT: 50 Squat Jumps (65/95#)

MetCon

30-50-30 For Time of:

Pistol Squats

Pullups