Hoodies and Shirts should be coming in soon!

Save the Dates!!

January 4th @ 8:30pm – Nutrition Challenge meeting.  ( I would like to see all of you there!)  If we need to change the date so everyone can make it please email me at [email protected]

January 9th @ 6:30pm CrossFit Paradise Party!  Amy will be handling food, dessert and adult beverages!  Dressy casual, this is not a black tie affair.  Jeans and non CrossFit T-Shirts allowed!  Please email Amy regarding what to bring etc.  She will be posting a sign up sheet in the gym!

January 11th – CrossFit Paradise Nutrition Challenge begins!  More info coming soon

 

Today’s Work:

EMOM 12
2 Power Snatches + 2 OHS
(increase weight every 2:00 if mechanics allow)
**for competitive athletes, perform 3 Squat Snatches.  Last weight should be at 75% of 1RM**

-then-

8:00 AMRAP
10 KBS
8 Goblet Squat
6 Pull-ups

Health – Ring Rows/Jumping Pull-ups (4-5 Rounds)
Athletic – 53/35 (6+ Rounds)
Competitive – American Swings (8+ Rounds)