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Reminders/Updates:

* Powerlifting/Strongman class at 8pm on Thursday (focus is on Yoke Carries and Keg Carries)

* Please get your sweatshirt orders in by Friday 1/17 for the new order

* Make sure to pick up your easy clean cuisine meals in the fridge

* Sign ups for the 2014 CrossFit Open start on Wednesday 1/15

 

Strength:

Push Press + Push Jerk

Conditioning:

A. Death by 10 meter runs

Minute 1 – 1/ 10 meter run (rest the remainder of the minute)

Minute 2 – 2/ 10 meter runs (rest the remainder of the minute)

Minute 3 – 3/ 10 meter runs (rest the remainder of the minute)

etc…..etc…..etc…..until you fall off the minute

rest 3 minutes  after you fall off the 10 meters

B.  8 minute amrap

8 wallballs 20/14

8 burpees

8 pullups