...Gogo Yubari.AMRAP 15.
20 Box Jumps 24/20
10 Burpees Pull ups
..L2 Burpees, HR Push ups L3 Modified Burpees, Modified Push ups
Dec 31st – No 6:30p class
Jan 1st – Open Gym 9 – 11a
..Winter Weather Policy.
Assume Florian is always Open!!
Cancellations will be made to the No Grain
Please change into your workout shoes in the lobby. Keep all boots and wet clothing outside of the gym.
100 Push ups
150 Sit ups
..L2 200m, Modified Push ups
..One athlete will work – one will rest. CFF members will rest holding a 45/25 plate overhead. Both athletes will run together..The Look Better Naked Challenge starts January 2nd(HERE).Today is bring a Friend Day. Class times are 8:30 & 9:30.CrossFit Kids has been moved to 10:30. Today ONLY!!
3 sets of 15-20
3 Sets of 15
Between sets athletes will farmers carry 2 lengths of the gym
These should be AHAP – use KBs, Farmer’s Handles and Stones
.Sets should be unbroken – WODIFY documentation – log load lifted , Farmers Cary to comments..Bring a Friend Day is this Saturday. To save time, please have your buddy complete the waiver/health form beforehand..The details for the LNBC.3 have been released (HERE) – post questions to the No Grain..
10 Thrusters 95/65
14 Box Jumps 24/20
12 SDHP 95/65
27 KBS 53/35
..L2 Barbell 75/45, KB 35/26 L3 3 Rounds, 45/15, 26/20, Modified Burpees
In memory and honor of Connecticut School Teacher, Victoria Soto. A HERO who died while protecting her students. Victoria was a teacher for five years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. She was a CrossFitter and a true hero.
.Class Schedule is back to normal
...The Couplet – ’09 Games.3 Rounds
30 Wall Balls 20/14
30 Hang Squat Snatch 75/45
..L2 Wall Balls 14/10, Hang Squat Snatch 45/15
L3 3 Rounds/20 Reps, 10/8, 15/PVC ..We will be taking the Snatch from above the knee and gently returning our empty barbell to the ground.
Bring a Friend to Florian Day will take place this Saturday during the 8:30 & 9:30 classes. Specifics are on the No Grain.
The weekend of January 5th will mark the start of two new programs at Florian. The Foundations Program for new members and CFF Skillz. Skillz is a technique focused class that will be offered every Sunday at 9:30a. The movement(s) of the week will be announced on Mondays on the No Grain. Class size will be limited to 10 and participants must RSVP via email with Steve.
...12 Days of CrossFit.
1 Full Snatch
4 Pull ups
6 Clapping Push ups
7 Goblet Squats 53/35
8 Push Press
9 Wall Balls 20/14
10 KBS 53/35
12 Hang Power Cleans
.RX 95/65L2 65/35, KB 35/26, WB 14/10 L3 Scale as needed
..Attire for the day is functionally comfortable but festive.Today’s Schedule
No late classes