Christmas Breakfast Open House! Saturday, December 22 from 8-11 at The Bogue House – 1195 Kings Ridge Blvd Wadsworth. All are invited!
Flannel & Frost Holiday Party! Friday, January 4th 7pm at 4049 Ridge Road! RSVP here: https://www.facebook.com/events/338451930307466/
Yes, it’s true! We are moving to 4049 Ridge Road! Here are a few dates to save:
Saturday, January 5 or Saturday, January 12 – Community Volunteer Day! (we’ll let you know for sure as soon as we can!)
Saturday, January 26 – Moving Day!
Butterfly Pull Up Skills Clinic – Saturday, Feb. 2 @8:30 with Coach AJ!
Deadlift Skills Clinic – Saturday, Feb. 9 @ 8:30 with Coach Ami and Coach Chris!
Rope Climb Skills Clinic – Saturday, Feb. 16th @8:30 with Coach Jenny!
CrossFit High Gear – CrossFit
Warm-up (No Measure)
20 Jump rope (drag)
15 Mountain Climbers
10 Box Step ups lightly weighted
5 Strict Pull-ups
Metcon (AMRAP – Reps)
4 Bar Muscle Ups (scale with a number of pull-ups able to do unbroken, if no pull-ups do burpee jumping pull-ups x4)
20 Dubs (drag rope)
10 Wallballs pick weight
8 Box Step Ups 50/35×2 DB’s
For today guys pick very attainable numbers and scale to where you are getting some rest before rotating to next stayion
Deadlift (10x10x10 E3M)
Nice and easy, working through soreness today. Deload around 50-60%
FULL THROTTLE COMP
Split Jerk Triple (off blocks)
Build over 15 minutes
Reps should be in a 20 second window