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. (Please note – Thursday’s 6:15pm and 7:15pm Weightlifting Club are cancelled due to seminar. Everyone from open gym must finish up by 6:30pm.)
- 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. (Please note – Sunday’s yoga and open gym are both cancelled due to party cleanup)
Today’s Workout:
- Strength – 6 x 6 Back Squat – Add 1-5lbs from last Monday.
- Conditioning – “Quick Fix” – 21-15-9 reps for time of
- Calorie Row
- Handstand Push Ups (Sx = Box or Heavy DB Push Press / Rx = Head to Ground / CRx = Strict or Deficit)
- Heavy KB Swings (Challenge yourself – American if possible)
- Finisher – 3 x 10 KB Side Bends + 10 Strict Toes To Bar
