Thursday 12-27-12

**Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up Group Dynamic Warm Up  SKILL Over head Squats WOD Team WOD 6 Total Rounds Partner 1: Row 200m Partner 2: AMRAP OHS (155/115) After Bash Inverted Ring Lowers —————————————————————— Level SYSTEM Level 1: 4 Rounds, Row 200 m, (65/35) Level 2: 6 Rounds, Row 200 m, (135/95) or scale the load as necessary Level 3:  as RX’d (Further scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target hamstrings, overhead 2 min/side: roll hamstrings on box; flex and extend leg 3 minutes: Stretch thoracic spine over roller, holding on to KB Prep (20min): Purpose – target hips, overhead 2 min/side in each position http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing.html 3 minutes  hitting thoracic spine with dual lacrosse balls                      —————————————————————————————————————— Travel WOD 3 Rounds: 200 M Run 15 Thrusters with Dumbbells...

Schedule Amendments

——————————————————————————————————————————————————————————- Due to low volume in the office today, our last class of the day will be at 4:00pm, Open gym until 5:00pm. Please be sure to let us know if there are any issues ——————————————————————————————————————————————————————————- On Thursday December 27th: 6:30, 12:00, 3:00 & 4:00pm Classes, Open gym until 5:00 ——————————————————————————————————————————————————————————– On Friday December 28th: 6:30, 12:00, 2:00, Open gym until 3:00 ——————————————————————————————————————————————————————————– On December 31st there will be a 6:30am class, and a 12:00pm and open gym until 3:00pm ——————————————————————————————————————————————————————————– Reebok CrossFit ONE is closed on New Years, but there will be open gym hours posted on the website later this week....