We would like to congratulate Ryan on his opening of the Live Free Structured Sober Living facility in Manchester. This has been something that he has been working towards for several months and the hard work is paying off. Congratulations!
ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus #1: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-4-3-2-1
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload for Front Squat.
Front Squat 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Push Press: 205 x 1
Front Squat: 275 x 5
MetCon: 78 reps
“Push Press 5-4-3-2-1” : 135# x 1
“Front Squat 5s”: 145# x 4
5 Minutes of Burpees: 61
Push Press: 195#×1.
Front Squat: 215#×5.
WOD: 71 reps.
Push Press: 75×1 PR!
Front Squat: 85×5
Metcon: 49
Push Press: 245
Front Squat: 315 x 5
Metcon: 61
I forgot….
11 minutes of pre-workout crossfit yoga led by Yogi Ben…
Push Press: 120# PR
Front Squat: 150#x5
MetCon: 58