lululemon’s 12 days of Christmas! Sat, Dec. 18
Bye Bye Christie… Fri, Dec 17
It’s been a great week especially with repeat appearances from visiting guests Jian, CrossFit Vancouver, B.C., and Lisa, from CrossFit Arlington Heights in Chicago. We have enjoyed having your guys around! But it’s back to the cold for both of you….
And speaking of back to the cold…. Coach Christie leaves for Truckee Saturday! We will be sending her off with a farewell party today at the box at 9:00 AM. No need for tears because she has already bought her return ticket and will only be gone for three weeks! Yep, she fell in love with Maui as much as we fell in love with her! Christie has been a dynamic addition to the box and is one tough chick! We will anxiously await her return!!!
The workout for Friday:
Warm up; 3 rounds:
5 pull ups
10 push ups
10 GHD sit ups
15 squats
Strength: 20 rep squat program
WOD; 7 rounds for time:
100m sprint
10 push presses
20 OH walking lunges w/bumper plate
Met-Con and More! Thurs, Dec 16
The new sign-in incentive is working beautifully! Keep it up everyone!
Warm Up: 2 rounds:
Walking lunges the length of the warehouse
Broad jumps back
10 kettlebell snatches (each arm)
WOD: For time;
600m run (to Ding King & back)
50 Double unders (150 singles)
40 KB swings (1.5/1 pood)
30 Back extensions
20 Box jumps
10 HSPU (scale w/bands OR on tires)
20 Box jumps
30 Back extensions
40 KB swings
50 Double unders
600m run