What's Going On?

December 22, 2014

Dont Forget to Bring toys for The Spark of Love Toy Drive!!!!

Holiday Schedule:

Monday: Normal

Tuesday: Normal

Christmas Eve: 9 am Only Bring Your Ugly Sweater!!!

Christmas Day: Closed

Friday: 9am, 10am, 5:30pm

Saturday: Normal

CrossFit

Every Other Min for 12 Min (6 Sets)

2 x 1 and 1/4 Backsquats (Build to Moderate Load)

WOD:

6 Min AMRAP
10 Thrusters 75/55
20 Doubles

December 19, 2014

Stay tuned for info on a new Strength course Pandemic will be adding to the evenings! More coming soon...

CrossFit:

Strength:

EMOM 16

Build to heavy Clean and Jerk

WOD:

"Grace"

30 Clean and Jerks for Time 135/95#

or

Double "Grace"

60 Clean and Jerks for Time 135/95#

Athlete Development:

Strength:

Establish 1 RM Snatch

**No More then 15 min or 3 Heavy Attempts

Establish 1 RM Clean and Jerk

December 18, 2014

Announcements: 

Stay tuned for The Holiday Schedule - there will be limited classes Christmas Eve, Christmas Day, and The Day after Christmas. Look for the official notice tomorrow.

A.
Front Squat
Every 30 seconds 2 reps
X8 (heavy)

B.
Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
5 burpees

Rest 1 minute

Complete as many rounds and reps as possible in 4 minutes of:
6 DB thruster
6 box jump overs

Rest 1 minute

December 17, 2014

Hero_SSGAaronHolleyman_th.jpeg

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

CrossFit:

Partner Hero WOD

December 16, 2014

Announcements:

Addicted 2 Fitness recieved a new shipment from Muscle Pharm and Cellucore, so be sure to check them out. And as always, there are deals going on in A2F, especially now during the holidays!

CrossFit:

Warm Up: Foam Rolling

Strength: Work up to Heavy Bench Press

WOD:

EMOM 16 Min.

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