Kettle Up

Kettlebell class

“Theory without practice is as limited as practice without theory.”

ANNOUNCEMENTS

– Community CrossFit Class this Saturday the 14th at 12PM, every person on Earth welcome! Tell your friends, fam, and coworkers interested in our upcoming Foundations program… or anyone else who just wants to sweat it out!
– Next Saturday, January 21st is our Annual Not-Holiday Party at Optimism Brewery (6-8pm reservation)

ARTICLES

+ Paleoethics Signs Three-Year Sponsorship Agreement with CrossFit Games – The Barbell Spin

CrossFit WOD for Volume Wednesday 1/11

for time:
1k row
50 thruster, 20/15kg
30 sit-ups

then again at 2/3 and 1/3 of that volume. Rest 3 minutes between each. Post times to whiteboard.

Olympic Weightlifting WOD – Week 3, Day 2

front squat, slow clean high pull + clean + jerk, push press

Kettlebell WOD

Ground force

Clean Skill Work

Armor Building (2 cleans, 1 press, 3 squats) you go, I go, for 20 minutes

5 minute warm down (not ground force)