Loading the Bar

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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

---- WOD for Monday 12/9 STRENGTH back squat 5x3 CONDITIONING 5 rounds for time: 15 overhead squats, 45/30kg 40 double unders Post results to journal/the Cody app. ---- Pulling Technique in Weightlifting: The Triple Extension vs. The Flat-Footed/Catapult - Waxman's Gym

Another Lady Joins the Club

After hitting the 1st, she did a 2nd, 3rd, then 4th! Who's next?

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WOD for Thursday 12/27

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

5 rounds:
max L-sit
3 front lever negatives
7 box jumps
10 situps
max handstand

MOBILITY

- psoas
- lower legs

Choose a challenging , but doable, box jump height and handstand variation. Front lever negatives should be at least 3 seconds. You can also increase the difficulty of your situp with load.

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Pulling Technique in Weightlifting: The Triple Extension vs. The flat-footed/"Catapult" - Waxman's Gym

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