11/23/16: Upcoming Events


  • Thursday, December 1st @ 6:30PM – Shoulder Mobility Workshop with Keith Wittenstein @ CrossFit 908.  This workshop is for CrossFitters that need help going overhead. So basically all CrossFitters.  If you have tight shoulders, he will show you how to stretch them. If you have weak shoulders, he will show you how to strengthen them.  If they hurt and you don’t know why, we’ll figure that out together.  This workshop will focus on overhead mechanics that apply to handstands, overhead squats, and even pull ups. 2 hour long seminar, $35, sign up here.
  • Saturday, December 3rd @ 8PM – It’s that time of year again…the 908 Christmas Party @ CrossFit 908!  All are welcome – family, spouses, kids, friends!  We will have some Kettlebell Kitchen dishes along with adult beverages, but please feel free to bring a food/beverage item of your choice.  Join the Facebook event here.

Today’s Workout:

  • Strength / Skill – Hang Power Snatch – 5 x 5 – Increase weight each set if possible.
  • Conditioning – AMRAP15
    • 10 Overhead Reverse Lunge (Sx = 45#/25# – Rx = 65#/45# – CRx = 95#/65#) One-for-One on lunges
    • 10 Pull Ups (Sx = Jumping Pull Ups OR Ring Rows / CRx = Chest to Bar)
    • 200m Run
    • 12 OHRL
    • 12 PU
    • 200m Run
    • 14 OHRL
    • 14 PU
    • 200m Run ……Continue to add 2 reps to the lunges and pull ups each round.
  • Finisher – Max Push Ups in 2 Minutes
Getting LIam ready...
I don’t know if you heard, but I did over a thousand.