WOD for Wednesday December 12th:

STRENGTH:

5 rounds

1 Rope Climb

7 False grip ring pull ups

CONDITIONING:

AMRAP 5

20 Hollow Rocks

10 Shoulder Touches (sub :20 handstand hold)

Rest 3 min

AMRAP 5

7 Dips

7 T2B

Rest 3 min

AMRAP 5

5 candlestick jumps

10 pushups

Thought of the Day:

“I did then what I knew how to do. Now that I know better, I do better.”
– Maya Angelou

Not sure what to eat for optimal performance?  Worried about surviving the holidays without going overboard on treats?

Last Paleo Q&A of 2012

with Jody Hawkins – Tuesday Dec 18th 6:30pm at CFFP

Get in and get answers to all your paleo questions!

Strength Testing

You may have noticed we’ve been doing a lot of testing lately.  From 1RMs on lifts to 2 minute skills tests.  We are using all of this information to ensure our 2013 programming meets your needs.

We will be doing the CrossFit Total (1RM on Back Squat, Press and Deadlift) this Thursday.  Try your best to get in that day and get it done.  We will offer make-up testing during open gym on Saturday.  If you can’t make either of those sessions talk with Dan or Melissa.  We need the results by December 22nd.

CrossFit Full Potential

GIFT CERTIFICATES

Holiday Gift Package

Free Baseline Assessment

2 Week Group On-Ramp

2 Months Membership for 2 classes a per week plus open gyms

Full Potential T-shrit

Workout Journal

$300

Give your friends and family the gift of health

 

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