“Water Weight” 3 Rounds: 25 OHS (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20) Friday games…

“Home Alone” AMRAP 19: 12 Burpees 25 Air Squats  

Merry Christmas! How to be successful at CrossFit Streets: Just Show up. Be better with your nutrition. Work on weaknesses. Journal your progress. Be Coachable. If you’re stiff, stretch. Attend Social Events. Participate in: Private Training, Programs, Events, Specialty Workshops, Courses. (at some point) Workout on vacation or during business trips. Technique BEFORE intensity. Strict […]

“12 Days of CrossFit” For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Front Rack Reverse Lunges (use one KB or DB with two hands) 9 Kettlebell Swings (53/35) 10 Plank ups 11 Wallballs (20/14) 12 […]

“Wet Suit” 5 Rounds: 21/15 Calorie Row 2 Rounds of “Strict Cindy” *1 Round of “Strict Cindy”:* 5 Strict Pull-ups 10 Push-ups 15 Air Squats Joanne and Mark doing a workout together : )

“Mile High” For Time: 100/70 Cal Bike 75 Power Snatches (75/55) 1000m Row 10 Rope Climbs 100/70 Cal Bike OR 1000m Row. 75 Lateral Barbell Burpees (30 min cap) Coach Chris talking with the 12pm Thursday class. Likely talking about triceps….  

Thruster: Build to heavy single. Then, “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Getting to be your best self isn’t easy or smooth, but, what do you want in this life?

“Eighth Grade” EMOM 24 1 – :40 x Kettlebell Box Step up w one KB (53/35 to 24/20) 2 – :40 x Cal Bike 3 – :40 x Kettlebell Swing (53/35) 4 – :40 x Cal Row Sometimes you just have to lay down post intervals.

“Happy Hour” 3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar Santa is coming!!! Jennifer, Phil and Agustina post Santa fun run : )