Tuesday, January 24, 2017

Carly and Brooke. If you see Brooke in the next day or two, say your (temporary) goodbye, as she will be traveling to Vienna for the semester. Have fun, Brookie-Boo-Boo!

Workout of the Day

A.
Push Press
Three sets of 4.4.4.4. at 70%
(or 5-10 lbs heavier than your last PP session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 12 minutes of:
8 Lunges w Barbell OH (95 / 65)
16 Kettlebell Swings (53 / 35)
8 Lunges w Barbell OH
16 Hand Release Push-ups

Rx+ 125/90, 70/53, HRPU w feet on 12 inch box

ANNOUNCEMENTS:
-It’s time! Register for the 2017 CrossFit Games Open! Just like in the past few years, we plan on making it a little more fun and exciting with the Intramural Team competition we create only at CFF. It’s a ton of fun, so be on the lookout for info in the next few weeks.

-Mark your calendars! Coach Bob’s Army Retirement party is Friday, February 10th at the gym. Bob is celebrating 20+ years in Military. He has been planning this for months, and if you know anything about Bob, he knows how to party, so expect to have a good time. THIS IS THE OFFICIAL INVITE TO EVERYONE AT THE GYM! It’s going to be a blast, so we want you there.

-CLEAN EATING POTLUCK: February 4th, at 6:30 PM at the gym. If you’re in the challenge or not, feel free to come. Bring your best clean ingredient dish.