Wednesday

Warm Up:
4 min Row:
10 Strokes Legs Only
10 Strokes Arms Only
10 Strokes Legs & Back
10 Full Strokes
Then 2x: 
250 m Fast Pace
1 min Rest

Strength:
Weighted Good Mornings 5x5

WOD:
5K Row

Tuesday

Warm Up:
8 min EMOM:
25 ft. Shuttle Sprint
5 Air Squats
3 Push-ups
25 ft. Shuttle Sprint

Strength:
DB Bench Press 5x5

WOD:
5 x 2 min Rounds:
10 Burpees
200 m Run Sprint
Max Burpees in time remaining
Rest 3 min

Monday: 5 miles slower than 10K TT pace (80%)
Wednesday: 5 k at 90% effort
Saturday: 1000 x 5 rest 3:00



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Monday

Warm Up:
3 min Row
Then 2 Rounds:
10 Leg Swings
50 ft. Butt Kicks
50 ft. High Knees
50 ft. Soldier Walk
50 ft. Duck Walk
20 Banded Sides/direction
Then:
2 min Bottom Squat

WOD:
18 min EMOM:
Even: 5 reps Back Squats
Odd: 3 reps Front Squat @ 65-70% FS

Post WOD:
3 rep Max Height Box Jump 
*10 min Cap

Open Gym
Uptown 10:00-11:30am
Midcity 9:30-11:00am

Hey Everyone!
We are offering 2 Specialty Classes, 2 days only, tomorrow and Friday evening uptown during the regularly scheduled 530 pm class. Anna Dejaro, certified Kettlebell coach, will be dropping in from California to do a Kettlebell and Bodyweight Conditioning class. This will take place instead of Olympic Lifting and Muscle and Flow this week only, Uptown.
Please sign into MindBody if you would like to join the class! All are welcome!
530 PM Thursday, Uptown 
530 PM Friday, Uptown
The class flow will be similar to what we do normally in a CrossFit Class but only using Kettlebell and Bodyweight movements.
Teach Swing, Snatch, and Clean
How to Use Start/Stop Swing to increase Deadlift
Kettlebell Complexes...how to tie movements together to gain strength and get a solid burn!

2019 Goal Post!

We love to set goals (this is what we said for 2018)!  Please comment to this post with a goal for 2019 and update us on what happened with your 2018 goal!

Whether you're hoping to gain a new skill, PR a lift or workout time, or just become more consistent with coming to the gym, let us know so we can help.  Feel free to ask any of the coaches for help with goal-setting.  Please note, your goal must be a SMART goal as outlined below!

Acceptable Goal: "do 1 handstand push up by June 2019"

Unacceptable Goal: "come to the gym more often" - this does not work because it is not specific or measurable.  You could say come to the gym 2 times a week for 6 months, and it would work!

Each day you have not commented with your goals, your penalty is as follows:

Monday 1/7 - No Goal = 10 burpees
Tuesday 1/8 - No Goal = 20 burpees
Wednesday 1/9 - No Goal = 30 burpees
Thursday 1/10 - No Goal = 40 burpees
Friday 1/11 - No Goal = 50 burpees

Unless your goal is to do 150 burpees next week, post a goal!  It does not have to be crazy, it just has to be something!

Friday

Warm Up:
400 m Run
Then 3 Rounds:
10 Inchworms
8 Low Box Jumps
6 DB Strict Press
4 Burpees

Strength:
Push or Split Jerk
5x2

WOD:
4 Rounds for Max Reps:
1 min DB Push Jerks (55/40)
1 min Burpees
1 min Box Jumps (30/24)
1 min Rest

Thursday

Warm Up:
4 Rounds: 5 Burpees
10 Deadlift w/ empty bar
10 Kip Swings
5 Strict T2B

Strength:
Deadlift
4x3 @ 80%

WOD:
The Joker from Comp Train
1-2-3-4-5-6-7-8-9-10 T2B
10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)

Wednesday

Warm Up:
2 Rounds:
1 min Assualt Bike
15 ARE Squats
10 Good Mornings
5 Broad Jumps
1 min bottom FS

Strength:
10 min EMOM:
Even: :30 Russian Twists
Odd: :40 Superman Hold

WOD:
Death by Squat Clean
Add 1 rep every min until no longer able to complete reps within minute
Men wt: Body Weight
Women wt: 95