Santa came to CF Discovery early this year.  In the form of our own CB.  He brought in his day 1 of CrossFit, day 30, day 60 and day 90 photos.  He has worked diligently and the pics show what happens when you hit 5 WODs per week.  Congrats on the progress–you earned every bit of it.

Day 1    and      Day 90

Heads Up on our Holiday Schedule—- Regular class times until Thursday the 23rd when we will have FOUR TRAINING Sessions at 6am, 7:15am, 8:15 and 9:15am. (no noon or evening WODs)

NO CrossFit Classes from the 24th-to the 26th.  WODs resume with ONE training session per day at 9:30am from December 27th through January 1st.

Yes, that means we will train on New Year’s Eve AND New Year’s Day.  Regular Schedule resumes on January 3rd (Monday).
Warm Up: 5 min Foam Roll/Band Stretches,  then KBell Progression

Skill: Deadlift Set Up then work up to working weight

WOD: 5 Rounds of the following:

:60 sec. ski for Cal

:60 sec. to complete 7 Deadlifts at 70% 1RM

:60 L- Sit or Plank Hold

:60 Rest

Cool Down: Squat Hold (Pigs on Ice Skates)