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Work Out of the Day

  • 14DEC

    0 Comments

    Testing Week

    Testing Week

    Lots going on this week, so listen up (read up)…

    Testing Week

    We do this 4x/year. You’re encouraged to attend every day this week to see where you are at. Regardless of the plan you are on, it’s included. Also it’s important to have your numbers for when we start our next training cycle. Good luck and enjoy.

    You will see the following this week:

    CrossFit Total: 1RM in back squat, strict press, and dead lift
    Olympic Total: 1RM in snatch and clean & jerk
    More strength: 1RM in bench and front squat
    Endurance: 5k run or row
    Unbreakable WOD
    Skills test: rope ascend, double unders, hand stand push ups, muscle ups, and L-sit
    Christmas Party

    It’s Thursday, 12/18 at Black Swan. We will start at 6:30PM. There will be no 6:30 class that evening. Please sign up by Tuesday at the box so I can let the Black Swan know in advance.

    Bod Pod

    It’s also this Thursday and will start at 7:00AM. Sign up at the box.

    Rowing numbers are still due by the following dates: 12/15, 12/25, and 12/31

    Christmas Week. We will be closed on 12/24, 12/25, and 12/26.

 

Announcements

  • 14DEC

    0 Comments

    Testing Week

    Testing Week

    Lots going on this week, so listen up (read up)…

    Testing Week

    We do this 4x/year. You’re encouraged to attend every day this week to see where you are at. Regardless of the plan you are on, it’s included. Also it’s important to have your numbers for when we start our next training cycle. Good luck and enjoy.

    You will see the following this week:

    CrossFit Total: 1RM in back squat, strict press, and dead lift
    Olympic Total: 1RM in snatch and clean & jerk
    More strength: 1RM in bench and front squat
    Endurance: 5k run or row
    Unbreakable WOD
    Skills test: rope ascend, double unders, hand stand push ups, muscle ups, and L-sit
    Christmas Party

    It’s Thursday, 12/18 at Black Swan. We will start at 6:30PM. There will be no 6:30 class that evening. Please sign up by Tuesday at the box so I can let the Black Swan know in advance.

    Bod Pod

    It’s also this Thursday and will start at 7:00AM. Sign up at the box.

    Rowing numbers are still due by the following dates: 12/15, 12/25, and 12/31

    Christmas Week. We will be closed on 12/24, 12/25, and 12/26.