See the picture below for a little teaser of your week...😏
AND this weekend, we’ve got two big events!!!
SATURDAY - “Jingle All the Weights” Comp 🎄🏋🏼♀️
Come cheer on our two teams at Fort Collins CrossFit starting @ 9am! (No CrossFit kids this week btw!)
SUNDAY - Deep Cleaning Day! 🍩🥂
Starting after Barbell Club @ 10am! We’ll be providing donuts and mimosas for all of our generous helpers!
IF you got some extra time after, I’m calling a “Party Planning Committee” Meeting to help me with the 10 Year Anniversary Holiday Gala and I’d LOVE to have lots of you involved!
WARM UP -
Run in Place
10 Single Arm Russian KB Swings (each side)
10 KB Cossack Squats
10 American KB Swings
SKILL - Toe to Bar Strength Work
1 minute of each for 2 rounds:
Banded Hip Flexor
WOD - E2M8M
(Every 2 minutes for 8 minutes)
8 Toes to Bar
12 Wallballs 20/14 (Rx+ 30/20)
GOAL FOR THE WORKOUT -
1 - Get the work done in under 1:30 each time
2 - Move quickly with fast transitions to earn your rest and do the wallballs unbroken to get done faster!
COOL DOWN - 10 Can Cans and 10 Scorpions