12/31/2018

Announcements

NO 6:30pm or 7:30pm on New Years Eve!

ONLY Class on 1/1/2019
10am – 12pm (Open Gym)

CrossFit Quest – CrossFit

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do”. – Pele

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goal is to go unbroken on the WB, Pace the run so you’re ready to do the work when you get back into the gym. Most of you should be able to complete this WOD in <19mins.

Metcon (Time)

8 RFT – Courtesy of Misfit

200m Run

15 WB (20/14)

10 Pushups
Scale – 100m Run, WB (16/12), Knee Pushups

RX + – Wear a Vest

Weightlifting

Split Jerk (8×2)

Increase weight each set – Find a 2RM

Sit-ups (8×15)