Skill work: 4 x 30 sec. : L-sits in rings or paralettes
WOD: Every minute on the minute perform:
5 Hang Squat Cleans (95/ 65 lbs)
5 Pull Ups
*If you make it to 10 rounds you will add 1 rep to each exercise for every subsequent round. Continue the workout until you fail to get all of the required reps accomplished in the given minute.
1.)Our Whole30 Nutrition Challenge will begin on Sunday January 6th. We are having 2 info sessions to educate you on what exactly a “Paleo Diet” is, and on what the challenge will entail. These sessions will be either Fri. night, Janury 4th at 6:30 OR Sat. January 5th at Noon, just after the Sandy Hook Benefit WOD. If you want to participate in the Challenge please show up at one of these sessions. The info sessions is free to all members and to the public, so bring your entire family and friends because lifestyle change is always easier with the support of those around you. You are not required to participate in the Challenge if you attend this meeting. (although it is encouraged, of course 🙂 ) For those of you participating in the Challenge we will get your registration fee settled and get you set up for your pre-Challenge assessment at the meeting, so be prepared. We are excited to get started!
2.)Sandy Hook Benefit WOD is tomorrow! (Saturday, January 5th at 10:00 am) This WOD will replace our regular open gym. It’s $30.00 to participate and all proceeds will go to the Sandy Hook PTA, care of CrossFit RedZone in Newtown, CT. All are welcome!