Mon 11.23.15

Skill: Front Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90% – Week 5 of 6

(0:00, 2:30, 5:00, 7:30, 10:00)

(SINCE WE USUALLY BACK SQUAT ON THURSDAY…BUT THURSDAY IS THANKSGIVING, BACK SQUAT % WORK CAN BE DONE ON WEDNESDAY, THURSDAY, OR FRIDAY BEFORE THE WOD)

WOD:  3 Rounds of AMAP

• 1:30 Max Row (Calories)
• 1:00 Min  Rest
• 1:30 Wall Balls
• 1:00 Min Rest
• 1:30 KB/DB Burpee Box Step Over 20″ (50/30)
• 1:00 Min Rest
  • = 1 Round = 1 score of cal + wall ball + Step Over
    • *3 scores total by the end of the WOD

5 people need to start at row, 5 people need to start at wall balls, 5 people need to start at KB/DB Step Over (if more than 15 people then someone has to use assault bike)

Shoutouts: none

Box News:

• New Fitness Program (starting Dec 1)
• December Class Reimbursement Program
• Sky’s Cafe Info

Schedule News:

• All of December: No 3pm Classes
• December 8: No 6:10pm or 7:15pm due to event at the box
• December 12 -THERE IS BOOTCAMP (updated)
• December 24,25,31,1 – limited schedule due to holidays
• November 28 – Pete’s Shenanigans
• December 5,12,19,26 – BenchMark Saturdays
  http://isabellafitness.com/25315-2/

Events:

• December 8, 2015 – WOD, FOOD, and Women Only Night
• December 12, 2015 – Presidential Fitness Comp 2015
• December 18, 2015 – Holiday Party
• December 18, 2015 – Holiday Party – Use this link to sign up:  https://m.signupgenius.com/#!/showSignUp/30e0e45aba92faaf94-crossfit