December 12, 2013

Posted on Dec 11, 2013 | 0 comments

SIGN UP for Scott Hisaka’s olympic lifting class this Sunday at 10am!!!!! Sign ups at the front desk!

SANTA SMACKDOWN THIS SATURDAY!!!

CF LODI Christmas party NEXT Saturday the 21st at Sara’s house….

 

Skill Warm-up:

3 Rounds not for time:

10 Alternating Dumbbell Rows

5 Bar Muscle ups (sub strict chest to bars or bar MU with band)

10 ALternating Kettlebell Snatch

 

WOD:

50 Kettlebell Swings 53#/35#

Run 400m

40 Handstand Push-ups

Run 400m

30 Front Rack Alternating Lunges 135#/95#

Run 400m

40 Box Jumps 30″/24″

Run 400m

50 Wall Balls

 

CrossFit MELT: (8am and 7pm)

WOD:

Same as regular WOD!

(Sub Hand Lift Push-ups for HSPU)