WOD

  
For Time:

• 1000 Meter Row
• 50-Wall Balls (20/14)
• 30-Burpee Box Jumps (24/20)
• 20-Strict HSPU
• 30-Burpee Box Jumps 
• 50-Wall Balls
• 1000 Meter Row

 

 “Fran” Friday!

21-15-9

• Thrusters (95/65)
• Pull Ups

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

 

 
A) 3-3-3-3-3-3-3—Dead lift @80%+

B) “Annie”

50-40-30-20-10

• Double Unders 
• Sit Ups

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

“Yeah, but I scaled.”
By: JournalMENU (Facebook)

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy. 

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

5 Minute AMRAP:

• 100 Meter Run
• 3-Power Cleans @75% of 1RM

*5 minute rest

5 Minute AMRAP:

• 100 Meter Run
• 2-Power Cleans @85%

*5 minute rest

5 Minute AMRAP:

• 100 Meter Run
• 1-Power Clean @90% 

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

  

7 Rounds: 40 seconds on, 20 seconds off

• Minute 1: Row for Calories
• Minute 2: Burpees
• Minute 3: KBS (53/36)

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

 

5 Rounds:

• 10-Push Jerks (155/105
• 10-T2B
• 10-Box Jumps (30/24) 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

“12 Days of Christmas”

On the 1st day- 200 Meter Run

On the 2nd day- HSPU

On the 3rd day- Deadlift (275/205)

On the 4th day- Thrusters (95/65)

On the 5th day- Ring Dips

On the 6th day- Pull Ups

On the 7th day- Box Jumps (24/20)

On the 8th day- Wall Balls (20/14)

On the 9th day- K2E

On the 10th day- KBS (53/36)

On the 11th day- Burpees

On the 12th day- Man Makers
**Be sure to wear an ugly sweater

Christmas Week Schedule:

• Wednesday December 23rd: No 6:30 or 7:30pm classes
• Christmas Eve: Only 9 & 10am classes
• Christmas Day: Closed
• Saturday December 26th: Normal schedule

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

 

20 Minute AMRAP:

• 400 Meter Run
• 20-Box Jumps (30/24)
• 20-Ring Push Ups 

Christmas Week Schedule:

• Wednesday December 23rd: No 6:30 or 7:30pm classes
• Christmas Eve: Only 9 & 10am classes
• Christmas Day: Closed
• Saturday December 26th: Normal schedule

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule