11/29/11 – Front Squats + Triplet

Crossfit 908 Christmas Party – Saturday, Dec 3 @ 8pm – Just like the Anniversary party, it would be greatly appreciated if people could bring an item of food or booze.  We still have a lot of liquor left over from the last party, so food would be the priority.  Please post to the comments section what you plan to bring.  Thanks!

New Fundamentals Starts Tuesday, Dec 6 @ 6:45pm. Contact [email protected] to sign up.

This week we are starting Mon/Wed 9:30am classes. There seems to be more demand for 9am.  Does that work better for everyone?  If so, we’ll be moving M/W/F to 9am next week.  Please post to the comments section.

Today’s Recipe – Slow Cooked Cinnamon Curry Steak – Primal Palate

Today’s Link – Fructose Foolishness – Whole 9

Niel looking very calm during his swings
John and Jason doing some butterfly pull ups

Schedule –

  • Mobility Warm Up
  • Front Squat – 3-3-2-2-1-1 (Start @ 80% of 1RM and go for a PR)
  • WOD – 12 min AMRAP
    • 5 Hang Power Clean (135/95)
    • 10 Ring Dips
    • 20 Double Unders
  • 3 x 20 GHD Sit Ups
  • Stretch

9 thoughts on “11/29/11 – Front Squats + Triplet”

  1. I’ll bring veggies and dip, I’d bring better stuff but I have two daughters and a wife who like shoe’s and LuLu!

  2. Looking forward to Saturday! I’ll bring food of some sort. Knowing me, it will probably consist of eggs or beef…

  3. The noons have been working out pretty well for me but on the days when I would come earlier, 9 would be better than 9:30