Workout of the Day
- 5 - Front Squat (155/105)
- 5 - HSPU
- 5 - Strict Pull-ups
- 20 kcal row
- 30 - Burpees
- 40 - Two arm DB Ground to Overhead (45/35)
- 50 - Toes to Bar
- 100 ft Overhead Walking Lunges (45/25)
Quote of the Day: "You are my friend when you can guard my failure, challenge my thought and celebrate my success.
" - Unknown
Video of the Day: Taking Steps to Change
Discussion: To all of our athletes that cannot make it to the Christmas Party tonight, I want to say Happy Holidays and thank you for another wonderful year. To the rest of you... put on your party shoes!
Back Squat 5-4-3-2-1
*Score = Total Poundage
4 Rounds for time:
- 400m run
- 5 - Wall Climbs
Quote of the Day: "You know that you are on the right track when you become uninterested in looking back."
Video of the Day: Growing Up Strong
Discussion: If you could change one thing about yourself... what would it be?
"The Main Event"
5 rounds of...
3 min AMRAP:
- 5 - Push Press (115/75)
- 10 - Box Jumps (24"/20")
- 15 - Ab Mat Sit-ups
REST 1 min between AMRAPS
*Score = Total Reps
Quote of the Day: "The really happy man is one who can enjoy the scenery on a detour." - Anonymous
Video of the Day: Go South - Episode 12
Discussion: Who will be the "best dressed" CrossFitter at the party on Saturday night???
*Score = Heaviest Load
- KB Swings (2/1.5)
Quote of the Day: "Strive to realize a state of inward happiness, independent of circumstances."
Video of the Day: Buddy League and Alex Coletrane demo the "Wheelbarrow"
Discussion: Congrats to Todd Conway on being selected as the December Athlete of the Month! Does he have what it takes to win "Newcomer of the Year" this Saturday night???
- 10 - GHD Sit-ups
- 30 - Push-ups
- 1 - Rope Climb
- 50 - Double Unders
Quote of the Day: "Complaining is not a strategy."
Video of the Day: Untapped Potential
Discussion: What is the dumbest thing you have ever done while intoxicated?
(Teams of 3)
- Deadlift (260/210)
- Bench Press (175/100)
- Squat Clean (135/95)
*Scale loads as needed (up or down)
Quote of the Day: "It's better to light a candle than curse the darkness."
Video of the Day: "Linda" WOD demo with the girls at Valley CrossFit
Discussion: Please cast your anonymous vote for CFW Coach of the Year this week at the box (Britta and I are excluded from the award). Our winner will be announced at the Red Carpet Christmas Party this Saturday night! Here is the criteria:
- Maintains an organized, structured class.
- Thoroughly explains the workout, movements, scaling options, and progressions.
- Coaches athletes during the workout with short, concise cues.
- Encourages but isn't a cheerleader.
- Listens to what you have to say and provides honest feedback.
- Makes you better!
- 15 - Wall Ball Shots (20/14)
- 10 - Push-ups
- 5 - CTB Pull-ups
"The Iron Bowl"
4 Rounds for time:
- 10 - Deadlift (135/95)
- 10 - Hang Clean
- 10 - Front Squat
- 10 - Push Press/Jerk
Overtime: 800m run
Quote of the Day: "Look around. There are no enemies here. Just good, old-fashioned rivalry." - Bob Wells
Video of the Day: Are you ready?
Discussion: 2013 Marmon Muscle Red Carpet Christmas Party is one week away! Please make sure that you RSVP and sign up for a dish this week if you have not yet. Looking forward to a great evening.
Happy Thanksgiving! We are CLOSED today. :)
Discussion: I am feeling incredibly thankful tonight to be the owner/leader of such a remarkable organization. I am so proud of the work that we do and the people that we impact. Honored to lead the greatest staff on the planet - I have so much respect for all 6 of you! To our athletes, thank you for your loyalty and allowing us to be a part of your lives.
Yours in strength,