CrossFit – Wed, Jan 21
Sign up for MetFix Spark 4 week nutrition today! $99 starts THIS THURSDAY 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime! This is the nutrition clinic you need!Olympic Lifting Clinic with Coach Kristian – Sunday, February 2nd.  9am-11am  Sign up on the Big white board.  6 spots remain!  $65 for an individual $100 for a couple/2 family members

Warm up

2xs thru

Soldier Kick

Runners Lunge

Samson

HIgh KNees

Butt Kickers

100 M Run

EMOM

4 Min EMOM (add weight each round)

4 Shoulder Press

4 Push Press

4 Thrusters

Push Press (5@75%, 3@85%, max @ 95%)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters 95/65 (rx+ 125/85)

Run 100 M after each round of Thrusters

Cooldown

Prone Shoulder

Pancake

½ kneeling Thoracic Rotation