1 Rope Climb
7 False grip ring pull ups
20 Hollow Rocks
10 Shoulder Touches (sub :20 handstand hold)
Rest 3 min
Rest 3 min
5 candlestick jumps
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!
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
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
Give your friends and family the gift of health