Photo altered by Corder.  Good stuff.

I do think you guys will be impressed with the new stuff coming up.  Kids program starting Jan. 14th., Olympic weightlifting class starting Jan. 8th, and the grand opening/ribbon cutting is on Jan. 11th at noon.   Oh, and don’t forget about the CrossFit Games Open starts Feb. 27th!   Who is planning on doing the Open?

Friday’s WOD:

Strength/Skill:  EMOM for 5mins

5 Band Resisted Push Ups and 5 One Arm Press on each arm

Conditioning:

5 Rounds

5 HSPU or Pikes

10 Weighted Step Ups (5 each leg) you choose the DBs or KBs

5 Bent Over Row (use same weight you are using for step ups)

*Compare to 10/18/13.  Use a shorter box than for box jumps for the step ups.

 

 

 

 

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3 Comments

Stewie · January 2, 2014 at 7:50 pm

Yay!

Jolly · January 2, 2014 at 10:30 pm

Yessssss!

Paige H · January 3, 2014 at 1:29 pm

I <3 HSPU!!!!

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