Holiday Party Recap

Y'all don't know about NEAL!

We had an awesome turnout for this past weekend's Holiday Party. A bunch of fun games, a photo booth, some raffle tickets, and plenty of laughs accompanied by some wonderful people.

Thanks again for coming out. Hope you had a blast!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 1/22

STRENGTH

pendlay row 3x8

CONDITIONING

RUNTELLDAT

as many rounds as possible in 15 minutes:
25 burpees
50 pushups
75 squats
100 double unders

Post score to whiteboard/comments/the Cody app.

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The double under is an iffy skill for a lot of people. I believe it's because some days you have "it" and some days you don't.

If your consistency is off, try this:

The goal with this ladder is to develop the rhythm and consistency with your jump roping. Try this if you're in early before class, or use it as a cool down.

HBD JP!

In the second of the three birthday workouts coming to you this week, we celebrate our own staff members's!

Jessie joined us earlier this year as the primary office manager of CrossFit SLU and an amazing addition to the crew!

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WOD for Wednesday 5/22

STRENGTH

every minute on the minute for 12 minutes:
2 snatches

CONDITIONING

HBD JP

for time:
800m run
50 front lunges, 61/40kg
800m run

Post results to whiteboard/comments/Cody.

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Extracurricular CV 5/22

RUN, ROW, BIKE/AIRDYNE

"LACTATE SHUTTLE"

• 5 minutes on
• 2:30 minutes recovery
• 6 minutes on
• 3 minutes recovery
• 7 minutes on

These are all out efforts. Go for max speed and distance.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer. Have fun, stay fit!

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Raise a Glass For #ChampagneFriday

Because life is better with bubbles.

Jessie, Lucy, and Dorian

We hope you guys had a great holiday full of family, friends, food, and fun!

Now it's time to get back to work.

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WOD

A.
tabata front squats, 61/45kg

B.
"LYNNE"
5 rounds for max total reps:
bench press, BW/.7BW
pullups

C.
tabata front squat, 45/30kg

Post scores to whiteboard!

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Most, Most, Most: Safety vs Intensity - CrossFit Journal

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