CrossFit – Sun, Jan 4
Sign up for MetFix Spark 4 week nutrition program by 1/10 and save $50 Thursday 6:30pm starting 1/15/26Making sure you read the email with the new class schedule…
Hyrox is Wed. 9:30am, 6:30pm and Friday 5:30pm.
Open Gym has also been added to Thursday 6:30pmOlympic Lifting Clinic with Coach Kristian is Sunday, Feb 2nd, 9am. Save the Date. Details and Sign up will be up in a week
Hyrox is Wed. 9:30am, 6:30pm and Friday 5:30pm.
Open Gym has also been added to Thursday 6:30pmOlympic Lifting Clinic with Coach Kristian is Sunday, Feb 2nd, 9am. Save the Date. Details and Sign up will be up in a week
Warm-up
Accessory Work
XO Sym
10 WY Negative
10 Incline Press
10 Victory
25 Thrusters with empty bar
Thruster (7×1 record heaviest 1)
Dork (Time)
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
https://crossfit.com/workout/2018/10/10#/comments
Cooldown
kneeling wrist
bretzel
elephant walk
3 Rounds rowling – burpee penalty
10 ea:
alt runners lunge
alt scorpion
stripper squat
2 min jump rope