Rest Day

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Watch "Efficiency Tips: Barbell Cycling" from the CrossFit Journal

Every 5 minutes for 15 minutes, complete: 
12-9-6 reps: 
Thrusters (95/65 lb.)
Chest-to-bar pull-ups
*Complete 50 double-unders after the final set of pull-ups

Find 1-rep-max clean 

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WEATHER NOTICE: Due to wet floors, the 5 and 6 p.m. classes are canceled. Sorry for the inconvenience! 

3-minute AMRAP: 
10 push-ups
10 pistols

Complete 3 rounds of the AMRAP, resting 3 minutes between efforts.

Rest Day

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Read "Brooke Battles Falls for Son" from the CrossFit Journal

Happy New Year! 

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15-minute AMRAP: 
5 deadlifts (275/185 lb.)
10 toes-to-bars
15 wall-ball shots

Partner 7K row

*Move rower ever 1,000 meters; athletes can rotate at anytime

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Schedule Reminder: Saturday classes will run as usual and Sunday will have one class at 10 a.m. only. Have a fun and safe New Year's Eve! 

Back squat 10-10-10

Press
3 at 70%
3 at 80%
Max reps at 90%

Rest Day

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Read "Jimmy Beat World" from the CrossFit Journal

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New Year's Weekend Schedule
Friday, December 30: Regular schedule
Saturday, December 31: 8 and 10 a.m. classes
Sunday, January 1: 10 a.m. class only
Monday, January 2: Regular schedule

10-minute AMRAP: 
20 single-arm overhead walking lunges (35/25 lb.)
10 chest-to-bar pull-ups