HAPPY BIRTHDAY SUSANNA!
Christmas Party Update – We will definitely be holding the Christmas Party the first weekend in December, either the 3rd or 4th. I know we have had some feedback so far. Can everyone just pick one of the days so we can make it that the most amount of people are available. I’m leaning towards Friday, the 3rd because I don’t want to take up all of your Saturday nights! If we do it on Friday, we can sleep at the gym, wake up and do a hungover workout. Who knows, it could get crazy. Please post feedback.
Today’s Recipe – Mashed Cauliflower
Today’s Links
- Monday Musings – Mark’s Daily Apple
- Squats and Deadlifts – Conditioning Research
- Minimalist Shoes on a Budget – Free The Animal
Schedule –
- Foam Roll / Mobility Warm Up / Mobility WOD – Unglue your arms
- Overhead Squat – 5-5-5 (Increase weight from last weeks 10-10-10)
- Conditioning – For Time Complete the following rep scheme
- 21-18-15-12-9-6-3
- Kettlebell Swings
- Ring Dips
- 21-18-15-12-9-6-3
- Accessory Work – 3 x 15 Knees to Elbows (Unbroken)
- Stretch
Dec 3rd sounds good. That Saturday WOD is going to be sloppy.
I’m in for Dec. 3rd!
Ditts to Dec 3!
Will Dottie be there???
12/3 works for me.
I miss CrossFit908. Hope everyone is well. Sounds like the paleo challenge is going well.
Either day looks good for me.