Skill: Front Squat % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% Week 4
WOD: For Time
- 15-12-9
- Toes to Bar (Mod: Hanging Knee Tucks AND V ups)
- Thruster (135/95)
- HSPU
- 15 Min Cap
Then 3RNFT
- 10 KB SDHP + 10 Goblet Squats (without dropping KB)
Shoutouts: none
Box News:
- New Fitness Program (starting Dec 1)
- December Class Reimbursement Program
- Sky’s Cafe Info
-
During the month of December, for every class you attend you will earn $5 in class credit for a friend. Example: If you come to 20 classes then you just earned a friend $100 in credit.*You must come a minimum of 8 times to benefit from this offer. (so there will be no credit for under $40)*The friend must be someone who currently is not a part of a current program. This credit can be applied towards any of our programs (kids, ladies night, CrossFit, fitness)This can be a great Holiday gift or New Year’s Resolution Gift.***The only thing you have to do is let me know you have someone in mind who you would like to earn credit for and I will let you know how much credit you have earned at the end of December.***
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 21 – Box Closed due to event (see below)
- November 28 – Pete’s Shenanigans
- December 5,12,19,26 – BenchMark Saturdays
http://isabellafitness.com/25315-2/
Events:
- November 21, 2015 – Battle by the Bay Competition
- November 21, 2015 – Family Dinner
- 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
