Monday, January 12

**WEATHER UPDATE, AM CLASSES CANCELLED. STAY SAFE WITH THE IMPENDING ICE. ITS NOT WORTH THE RISK. WE ARE SORRY FOR ANY INCONVENIENCES.**

 

 

Thanks to everyone that came out for the 1st Annual Bane Holiday Party!!

All the food was sooo good [from what I heard. Sorry all I ate was the corn chips 🙁 ]

 

And everyone had a great time!!!

 

 

We had a great turnout for our first Oly Class w/Coach Ariel.

Remember, this Saturday same time, same place!!!!

Also, CrossFit Kids is going on with Coach Justin! This Saturday at 11am!!!!

 

 

It’s 1 RM week!!! GET. IN. HERE.

 

 

Monday, January 12

 

 

Warmup:

 

10 Ring Rows (3 sec. up/3 sec. down)

10 Walking Lunges

200m Row

10 Goblet Squats (heavy)

10 Dislocates

Mobility of Choice

 

 

Strength:

 

Clean & Jerk

15 mins. to find 1 RM

 

 

WOD:

 

AMRAP 7

3 Hang Power Cleans

6 Push-ups

9 Air Squats

 

2 min. Rest

 

Repeat 1 time

 

 

V – 105/75

JV – 96/65

FM – 75/45