{"id":18889,"date":"2017-12-03T23:59:06","date_gmt":"2017-12-04T04:59:06","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=18889"},"modified":"2017-12-03T23:59:06","modified_gmt":"2017-12-04T04:59:06","slug":"monday-12-04-2017","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2017\/12\/03\/monday-12-04-2017\/","title":{"rendered":"Monday 12.04.2017"},"content":{"rendered":"

\"\"<\/strong><\/p>\n

Congratulations to our November on-ramp graduates (Amara, Perry, Bethany, and Christine). They’ll be crushing WODs along side you. Welcome!<\/p>\n

ANNOUNCEMENTS<\/strong>
\n\u2013 Our December On-ramp class begins this Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!<\/p>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 2:00
\nII. 2-3 rounds of
\n5 x Leg Raises
\n7 x Push-up (CFGS)
\n10 x Air Squat (Wall Therapy)
\nIII. Mobility<\/p>\n

Impact\/Focus: Pause Back Squat<\/strong><\/span>
\nWarm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.<\/p>\n

Back Squat 3-3-3-3-3 (23\u00d71 Tempo)<\/p>\n

Notes: Explanation of Tempo training can be found HERE<\/a>.<\/p>\n

Post loads to comments.<\/p>\n

“Game Time”<\/strong><\/span>
\nClimb the following ascension ladder as high as possible in 10:00 of
\n3-6-9-12-etc…x Toes-2-Bar
\n3-6-9-12-etc…x Push-ups
\n3-6-9-12-etc…x Hang Power Cleans (115\/75)<\/p>\n

Post total reps completed to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Congratulations to our November on-ramp graduates (Amara, Perry, Bethany, and Christine). They’ll be crushing WODs along side you. Welcome! ANNOUNCEMENTS \u2013 Our December On-ramp class begins this Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18889"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=18889"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18889\/revisions"}],"predecessor-version":[{"id":18891,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/18889\/revisions\/18891"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=18889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=18889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=18889"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=18889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}