Tuesday December 10, 2013

Posted on Dec 9, 2013 | 0 comments

Scott Hisaka will be back this Sunday for Olympic Lifting Class at 10am. Sign ups are at the front desk! Don’t miss it!

CF LODI Christmas Party is NEXT Saturday the 21st @ 7pm at Sara’s house. Hope to see you there!

THIS Friday there will be no afternoon classes. Noon will be the last class. (In preparation for the Santa Smackdown)


Skill Warm-up:

3 Rounds not for time:

2 Rope Climb (legless or regular or 1 of each)

10-12 Ring Rows

15-20 ft. Handstand walk (sub handstand holds with shoulder taps or just practice)



5 sets:

3 Rounds:

10 Power Snatch 95#/65#

30 Double Unders

Rest 1 Minute


CrossFit Melt

30 Minute AMRAP:

100 ft. Walking Lunge w/ dumbbells

30 Dumbbell Snatch (15 each arm)

30 Ball Slams

30 Sit-ups