Friday

13
Jan

Friday

REMINDER:
Schedule: We will be CLOSED Saturday Jan.14.
Some of our athletes (Shaun, Jenna, Katie, Heather, Dillon) are competing in this weekends Great Lakes Invitational in Noblesville, IN at CrossFit Indy North. (DETAILS)
If you are interested in coming up to support the crew get ahold of Andy W. or Jen H. as they will be traveling up with some peeps to root us on!

WOD: Make up/Skill Day:
1. CrossFit Total
1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift
(add all 3 lifts to obtain your CFT)
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
(compare)
2. If Total was already completed on Monday, work on hollow body kipping: knees-elbows/Toes-Bar.
Then complete 5 rounds of:
5 hollow body holds (on floor with a 5 sec hold for each)
10 kipping knees-elbows/toes-bar (for quality)
15 Double-unders