Monday…1/4/16

So we are officially past the holidays, which means only one thing – THE OPEN IS COMING!!! Ok, well we actually have a LOT of great stuff on the slate for all of you. We will keep you guys informed in class as well as on the blog and email…we don’t want you missing out on anything! Here are a few things for January:
1) Our next nutrition challenge starts on Monday, January 11th. Today (the 4th) is the last day to pre-order all your stuff and get the freebies. If you miss out, Coach Heather has some stock at the gym you can buy as well.
2) Our FIRST EVER Monthly Challenge has begun! Row 1000 calories by month-end. Rowing in a WOD does not count. You can record your progress on the whiteboard by the front door.
3) The ‘Advanced Theory Course’ begins on Wednesday, January 13th (I mistakenly wrote the 14th on the whiteboard, that’s what I get for looking at the 2015 calendar!). It’ll go for 6 weeks from 6-7pm and is open to everyone!
4) CFG Roller Skate Night is Saturday, January 30th.
Also, throughout the month of January, we will be focusing on improving our pull-ups during our general warm-ups. It won’t be anything intense or crazy, but each day I will program something (technique/skill work, strength building, or volume work) to include in whatever warm-ups we are doing for that day.

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A. Weightlifting:
Push Press + Split Jerk – 12min to heaviest single (do NOT count press-outs in the SJ)
 
B. MWOD:
LAX + Lateral Border of Scapula
 
C. WOD:
12min Ascending Ladder –
12 Deadlift (75/55)
9 Hang Power Clean
6 Push Press
5 Burpees Over Bar
…burpees go up by 5 each round. DL, HPC, PP stay the same!
 
D. Post-WOD Recovery:
LAX + Low Back