{"id":24329,"date":"2018-12-20T01:44:40","date_gmt":"2018-12-20T06:44:40","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=24329"},"modified":"2018-12-20T01:44:40","modified_gmt":"2018-12-20T06:44:40","slug":"thursday-12-20-2018","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2018\/12\/20\/thursday-12-20-2018\/","title":{"rendered":"Thursday 12.20.2018"},"content":{"rendered":"

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

HOLIDAY HOURS<\/strong>
\nMonday 12\/24: \u201cNIGHTMARE BEFORE CHRISTMAS!\u201d 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\u2026Normal Hours resume Wednesday January 2nd.<\/p>\n

**Holiday Potluck Party SATURDAY DECEMBER 29TH @ 1PM** Click the link HERE<\/a> for more information.<\/strong><\/em><\/p>\n

Warm-up Drills<\/span><\/strong>
\nI. Coaches Choice
\nII. Dynamic Series
\n-Run\/Jog
\n-High Knees
\n-Butt Kicks
\n-Shuffle
\n-Karaoke
\n-Run\/Jog
\n\u2026Then\u2026
\n-Tall Duck Walk
\n-Duck Walk
\n-High Bear Crawl
\n-Low Bear Crawl
\n-Scorpions
\nIII. Mobility<\/p>\n

Impact\/Focus: Bench Press Functional 1RM<\/span><\/strong>
\nWarm up as needed (3 sets x 5 reps) before completing the following workload for Bench Press.<\/p>\n

Bench Press 5-4-3-2-1<\/p>\n

Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for Bench Press but rather an attempt at a heavy single (functional**) 1RM.<\/p>\n

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

“Tinsel<\/span>\u00a0Time”<\/span><\/strong>
\nComplete 10-9-8-7-6-5-4-3-2-1 reps for time of
\nWallball (20\/14)
\nToes-2-Bar
\nBox Jumps (24\/20)<\/p>\n

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

HOLIDAY HOURS Monday 12\/24: \u201cNIGHTMARE BEFORE CHRISTMAS!\u201d 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 \u2026Normal Hours resume Wednesday January 2nd. **Holiday Potluck Party SATURDAY DECEMBER 29TH @ 1PM** Click the link HERE for more information. Warm-up Drills I. Coaches Choice II. Dynamic … 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\/24329"}],"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=24329"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/24329\/revisions"}],"predecessor-version":[{"id":24331,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/24329\/revisions\/24331"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=24329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=24329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=24329"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=24329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}