First, be proud that you are part of a Crossfit gym that has flourished and set standards for ten years! We will celebrate together Friday night by dressing up and doing what with extraordinary gusto – have a great time together.
Second, know that we don’t start cycle 7 until the second full week back in January. Between now and then you have, “The Playtime Mini Cycle.” We will lift, rope climb, tire flip, try a few DB workouts and keep you fit going into and coming out of the holidays. Check the vid for tips. As always have fun, train smart.
A) Rope climb skill practice (10-15min)
B) “Jack Bauer”
Odd: 10 Hang clean thrusters
Even: 10 Close-grip pushups
**Courtesy of DBWOD.com**
100 Double unders
18 Overhead squats (95/65)