On Tuesday it will be make up day. For those of you who have been on the strength cycle it will be testing day. You will be retesting your one rep max. Bring your coffee and get ready for the lift you have put so much time into. For those that have done all the options and are not looking for a strength day we have added Crossfit open workout 17.1.

Regardless of what you Choose come in ready for a great day and an opportunity to improve your  skills. We are excited to see you.

Thought of the day

“What a wonderful thought it is that some of the best days of our lives haven’t even happened yet.” – Anne Frank

Congratulations you are almost through 2023! For some it was a year filled with challenges, for others it was a year of break troughs and growth and for most it was probably a combination of the two.  Regardless of where you sit on the spectrum, reflect and make sure the things you did this year leads you to better days in the future.  You have Thirteen days left to finish the year off with a bang and spring board into 2024.

Your homework from this blog post is to take 20 minutes before the end of the week and reflect on all the things that happened for you this year. It’s crazy how different things can been in just twelve months. Coming into the year I was dealing with some serious challenges. I am proud to say that these setbacks have set me up for success for a new level of challenge. If you need help with your reflections or want to make goals for 2024 reach out to your coach. We are here to help you see all the wins of the past and create new ones for your future.

 

Tuesday

  1. 1 mile run

500m ski

1 mile run

 

  1. 12-9-6-3

Wall walks

10-10-10-10

Wall balls

 

  1. 6 rnds

3 Deadlift

5 broad jumps

8/10 Cal bike

3 minute rest

 

  1. Strength test

1rm Front Squat, Back Squat, Shoulder press or Bench press

 

  1. CF Open 17.1

With a 20 min time cap:

10 Alt DB Snatches @35/50#

15 Burpee Box Jump Overs @20/24″

20 Alt DB Snatches @35/50#

15 Burpee Box Jump Overs @20/24″

30 Alt DB Snatches @35/50#

15 Burpee Box Jump Overs @20/24″

40 Alt DB Snatches @35/50#

15 Burpee Box Jump Overs @20/24″

50 Alt DB Snatches @35/50#

15 Burpee Box Jump Overs @20/24″

 

-Leon