“If you’re not training with intensity every time, you’re not getting as much out of the workout as you can.”

Strength: 4×3, Front Squat, 65% (SPEED), EMOM
WOD: AMAP

With a running 20 minute clock perform the following:

  • 12 Front Squats @ 65%
  • 8 Dips
  • 4 Cleans (Same weight as front squat)
  • 1 Min of AMAP Toes to Bar (record this number every time you do it)
    • 1 Min Rest
  • Start from the top and do it again
  • Repeat in this fashion for 20 minutes

Shoutouts: None
Box News:

  • WODwithBen had a great run after 7 workouts (http://isabellafitness.com/wodwithben/). It is time to switch it up a little bit during the holiday season. Friday 5:05pm will now move to ROMWODwithRICH. ROMWOD is the CrossFit version of Yoga. I think this would be a great time to slow things down a little bit and get some well-needed mobility time together with the crew (11/25, 12/2, 12/9, 12/23, and 12/30)
  • If you are not taking a class for whatever reason and you are at the box working on your own stuff or open gym or mobility or whatever, you should be using Unit D, which is the unit with the turf. Please refrain from interrupting classes that are going on and remember that you are not the only one at the box.

Events:

11-18-16 111816