{"id":24309,"date":"2018-12-18T22:44:47","date_gmt":"2018-12-19T03:44:47","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=24309"},"modified":"2018-12-19T09:16:20","modified_gmt":"2018-12-19T14:16:20","slug":"12-19-2018","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2018\/12\/18\/12-19-2018\/","title":{"rendered":"Wednesday 12.19.2018"},"content":{"rendered":"

HOLIDAY HOURS<\/strong>
\nMonday 12\/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up)<\/em>
\nTuesday 12\/25: Closed
\n12\/26-12\/29: Normal Hours
\nMonday 12\/31: Closed
\nTuesday 1\/1: Closed
\n…Normal Hours resume Wednesday January 2nd.<\/p>\n

**Holiday Potluck Party SATURDAY DECEMBER 29TH @ 1PM**<\/strong><\/em><\/p>\n

\"\"<\/a>Warm-up Drills<\/span><\/strong>
\nI. Coach’s Choice
\nII. 2 Rounds of
\n5 x Barbell Row
\n5 x Deadlift
\n5 x Sumo Deadlift High Pull
\n5 x Power Clean
\n5 x Front Squat
\nII. Mobility<\/p>\n

Impact\/Focus: Front Squat 4×3<\/span><\/strong>
\nWarm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat<\/p>\n

Front Squat 3-3-3-3 (80%)<\/p>\n

Notes: Athletes should base their percentage for today\u2019s workload off of their functional 1RM established on 12.05.2018.<\/p>\n

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

“Black & Blue”<\/span><\/strong>
\nFive rounds for time of
\n10 x Power Clean (135\/95lbs)
\n10 x Burpees<\/p>\n

Notes: Scale loads accordingly in order to accomodate sets of 3-5 reps per round consistently.<\/p>\n

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

HOLIDAY HOURS Monday 12\/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up) Tuesday 12\/25: Closed 12\/26-12\/29: Normal Hours Monday 12\/31: Closed Tuesday 1\/1: Closed …Normal Hours resume Wednesday January 2nd. **Holiday Potluck Party SATURDAY DECEMBER 29TH @ 1PM** Warm-up Drills I. Coach’s Choice II. 2 Rounds of 5 x Barbell Row 5 … Read more<\/a><\/p>\n","protected":false},"author":2,"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\/24309"}],"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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=24309"}],"version-history":[{"count":5,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/24309\/revisions"}],"predecessor-version":[{"id":24327,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/24309\/revisions\/24327"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=24309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=24309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=24309"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=24309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}