Archive for December 16, 2014

Wednesday 20141217 Open Class

Posted: December 16, 2014 by ladygrape01 in Uncategorized


Shadow Coach Eddie was working on getting his level 1 this last weekend, while Coach John and Coach Jason were working on getting their level 2. Awesome work guys! CAN! Picture Courtesy of CrossFit HQ. 




5, 5, 5+

add 2.5 from 3 Dec

No bouncing at the bottom of the bench press.  Stay tight and EXPLODE the second the bar touches the chest.



15 Min AMRAP

5 Kettlebell Snatches (53/35 – left)

5 Kettlebell Snatches (53/35 – right)

5 Burpee over KB

Consistency is the name of the game here.  Don’t blow your energy on the first minute and be dead before you hit the 10 min mark.


Scaling Options:

KB weight – 35/25

If hopping over KB is too tough, scale to walking over



Video courtesy of Mobility WOD.

10 min goat work – work on your suckiest skill

Shoulder mash – 2 min per side


Heads Up:

We will be conducting a nutrition seminar for anyone who is interested (no obligation to he challenge- just help jump start New Years’ resolutions):


Monday 5 Jan 1130 in HAWC classroom
Tuesday 6 Jan 0700 in HAWC classroom
Tuesday 6 Jan 1730 in HAWC classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd