Happy New Year everyone!
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
A. Take 15-minutes to build to a heavy Power Clean + Push Jerk.
B. 3 rounds for time of:
60 Air Squats
30 Ring Push-ups
Time cap: 20-minutes
This week's Gym Announcements:
- Nutrition Lecture with Coach Josh on Wednesday 6:00pm and Saturday 10:00am. Get great tips on good eating habits for the new year!
- January's Bring a Friend to Class Day - Saturday, January 6th at 10:00am! Sign-up sheet will be posted on the whiteboard today. If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.
- 15% off Elements Program if you book between January 1 - 12, 2018. Please email firstname.lastname@example.org.
- New Year Nutrition Challenge - 40 days of Clean Eating to start the 2018 off right! Winner will get a FREE month of membership. This will run from January 8th - February 16th. More details to come!