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
Cool Down: Squat Hold (Pigs on Ice Skates)