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Wednesday 12/23 – DREIDEL

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After purchase, our team will be in touch to schedule your first Personal Training session.

PROMO DEETS:
Purchase Personal Training sessions and receive a discount on your January 2021 membership dues, up to 100% off. This offer cannot be combined with any other discounts. Personal Training sessions will abide by COVID-19 physical distancing guidelines. Sessions must be scheduled within 60 days of purchase.

CONDITIONING for Tuesday 12/23/2020

DREIDEL

7:00 AMRAP of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges

3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!

READ: The 2021 Season, Schedule, Beginning with THE OPEN March 11 – CrossFit Games
WATCH: Here’s a warmup, skills, and follow-along workout video for today’s conditioning

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Tuesday 12/22 – FLITWICK

Day 2 of the 12 Days of FOUNDATION: 2 wall walks. See our instagram for more info!

CONDITIONING for Tuesday 12/22/2020

FLITWICK

5 rounds for time:
10 one-arm snatches
10 double-pushup burpees
10 penguin jumps

Preferably use a dumbbell or kettlebell. Backpack also works. Stay light even if using a barbell. 20:00 time cap. Play along here:

Post time to comments!

LISTEN: Benefits of High Intensity Interval Training for Brain Optimization – Pursuing Health podcast
WATCH: Make the Zeb Drank when you need some fruits & veggies in your life.

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Sunday 12/20 – Yoga

Yoga for Sunday 12/20/2020

READ: Unemployed Together: Now What? – Hope King
WATCH:

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Saturday 12/19 – HIIT

HIGH INTENSITY INTERVAL TRAINING for Saturday 12/19/2020

READ: We are running a special promotion for in-person Personal Training which comes with a significant discount (up to 100%)  for the new year!

Fill out the following form to get started!

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Friday 12/18 – ADJACENT

CONDITIONING for Friday 12/18/2020

ADJACENT

AMRAP in 12:00
3-6-9-12-15-etc of
Devil’s press
situps
thrusters
situps

Ideally you’re using a pair of dumbbells but you can use a single implement as well (just alternate hands every rep!) so do what you can. Feel free to use your weight as a situp anchor. Post total reps completed to comments!

READ: Zoom is Lifting Its 40-Minute Meeting Limit For Several Upcoming Holidays – The Verge
GIFT? Goodnight Box, a CrossFitter’s kids book – Box Reads
WATCH: Follow along with today’s workout here

 

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Thursday 12/17 – TOUGO

CONDITIONING for Thursday 12/17/2020

TOUGO

3 rounds for time:
15 deadlifts
30 box jump overs

Try to make these deadlifts 60-70% of your 1RM if possible. If you’re using a lighter implement like a sandbag or kettle/dumbbell (single or pair) then increase the number of deadlift reps you have to complete: 30-50 if light/medium-to-medium effort.

Post time to comments!

READ: FDA Analysis of Moderna COVID-19 Vaccine Finds It Effective and Safe – NPR
WATCH:

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Wednesday 12/16 – OPPOSITE

CONDITIONING for Wednesday 12/16/2020

OPPOSITE

for time:
120 pogo hops
100 (kettlebell) calf raises
80 (kettlebell) high pulls

READ: Healthy Christmas Recipes – CrossFit Factorial
WATCH: Follow today’s workout here

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Tuesday 12/15 – KALADI

CONDITIONING for Tuesday 12/15/2020

KALADI

AMRAP in 3:00
3 pushups
6 burpees
9 squats

Rest 1:00 and repeat for a total of 5 rounds. You can increase the difficulty of this workout by doing 3 HSPU, 6 pogo burpees, 9 goblet squats (or rocket launchers!) Post score to comments.

READ: Sugar 101 – How Harmful is Sugar? – Peter Attia MD
WATCH:

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Monday 12/14 – HYPOTENUSE

CONDITIONING for Monday 12/14/2020

HYPOTENUSE

3 rounds for max reps
1:30 work, :30 rest
deadlift
hang power clean
kneel-to-stand
shoulder-to-shoulder

We’re using a sandbag in the workout, but you can use anything at your disposal. Post reps and object used to comments!

LISTEN: What is a Hangover, Really? – Stuff You Should Know Podcast
WATCH: Follow-along with today’s workout. In this video we’ll run through the skills, the workout, and a cool down stretching sequence.

 

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Sunday 12/13 – Yoga

Yoga for Sunday 12/13/2020 is on our regular Zoom Meeting ID and pass. RSVP via PushPress for access.

We’ll return to YouTube videos beginning next week!

READ: Pickup an accupressure mat for yourself or a loved one, especially if you’re not moving physically as much as you used to.
WATCH: Otherwise here’s a playlist of the STRETCH series we’ve put up

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