Sunday, January 16

The Brown family.

Open gym

Rest day or make-up day

__________

Watch From the Archive: The CrossFit Total With Nicole and Zac from CrossFit.com.

Saturday, January 15

Larry

Workout

For time:
5k row

Friday, January 14

CrossFit Kids

Workout

As many rounds as possible in 16 mins. of:
10 handstand push-ups
10 kettlebell swings (70/53 lbs.)
10 GHD sit-ups
50 ft. handstand walk

Thursday, January 13

Cody

Workout

2 rounds for time of:
800m run
25 d-ball hug squats (80/60 lbs.)
800m run
25 d-ball-over-the-shoulder

Wednesday, January 12

Saul

Rest day or make-up day

__________

Watch Five Strategies for Healthy Habit Changes from CrossFit.com.

Tuesday, January 11

Steve

Workout

“Randy”

For time:
75 power snatches (75/55 lbs.)

Monday, January 10

Inti’s first muscle-up!

Workout

21 rep back squat

Then,

3 rounds for total reps of:

In 90 seconds, complete:
15 toes-to-bar
Max reps bike calories

Rest 3:00

In 90 seconds, complete:
18/15 bike calories
Max reps toes-to-bar

Sunday, January 9

CrossFit Kids

Open gym

Workout

4 rounds for time of:
4 deadlifts (315/220 lbs.)
50 double-unders
400m run

Saturday, January 8

8:30 a.m. class

Rest day or make-up day

__________

Watch Health Tip: Making Lifestyle Changes from CrossFit.com. If you’re interested in learning more about nutrition and actionable ways to make changes for yourself, check out the Nutrition I Online Course.

Friday, January 7

Joe

Workout

10-8-6-4-2 reps for time of:
Back squats (185/135 lbs.)
Muscle-ups