Holiday Schedule & Programming Overview
We wish you the happiest of holidays, enjoying time with friends and family. We celebrate that we are in this CrossFit Community with all of YOU!
Holiday Schedule
Monday through Wednesday – business as usual
Thursday, December 24 – 9AM class
Friday, December 25 – CLOSED
Saturday, December 26 – business as usual
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Programming Overview
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Monday’s WOD – BS Waves and Pacing Work
Strength (20 minutes)-
BS wave ladders :
WAVE 1
Set 1: 85% x 1 rep
Set 2: 85% x 2 reps
Set 3: 85% x 3 reps
WAVE 2
Set 1: 88-90% x 1 rep
Set 2: 88-90% x 2 reps
Set 3: 88-90% x 3 reps
WAVE 3
Set 1: 90-93% x 1 rep
Set 2: 90-93% x 2 reps
Set 3: 90-93% x 3 reps
The idea behind a wave is to push the body further by using the potential built up from the previous set of heavy lifts. Continue the pattern above until you fail a rep.
then
4 RFT:
10 ball slams
10 TTB
200m run
***1 minute rest between rounds…pace to keep within 10 seconds from first to last round
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Tuesday’s WOD – Twofer
Isabel then Grace
30 snatches 135/95
run the block
30 clean and jerks 135/95
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Wednesday’s WOD – Helen
Snatch balance work
work up to a heavy three rep max
then
Helen:
3RFT
400m run
21 KBS (1.5/1)
12 pullups
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Thursday’s WOD – 12 Days of Christmas!
2015 12 20