Week Preview for 12/9/19


🔷 The holidays are a tough time to stay motivated in your training with parties and everything else going on.  Keep consistency and take back your volume or loading when you’re fatigued or off your normal diet.  Best thing is to get to class and get something done.  We’re here to help!

🔷 New Product:  O2 Plus is now in stock!  $4/per can (+tax).

🔷 Winter gear is available in the online apparel store!  Go check it out here:  http://crossfitbr.mdiapparel.com

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Ally crushing those jumping pull ups on 20.5


MON: Shoulder Press for overhead strength then you have a Row buy-in followed by rounds of Hang Power Snatches 🏋🏻‍♂️ and Front Rack Lunges.

TUE: Deadlift strength work then an AMRAP of Air Squats, Toes-to-Bar, and Double Unders.

WED: Longer AMRAP with Pull Ups, Push Ups, Situps, and short Runs.  Finding a steady pace to keep moving!

THUR: Practicing a Clean Complex for OLY then Back Squat strength work.  Lifting Day! 💪

FRI: Interval Conditioning work with HSPU, Russian KB Swings, 400m Runs, and a rest period.

SAT: Partner WOD! Taking on 2 AMRAPs with a break between.  Box Jump Overs & Hang Power Cleans then Front Squats & Bar-Facing Burpees in the 2nd one.

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