Announcements
Holiday Hustle is On!! GrabYour Card 👊🏼
23 before Jan 1, 2023 and earn a limited edition Tshirt
-Take a Class
-Bring a Friend to Class
-Donate a Toy
Save the Date!! New Years Eve Party!!!! Details coming soon 🙂
Fitness – The Strip CrossFit
Back Squat (3 Sets of 7 Reps)
Take 10-15min to build to a heavy 3 then 3 sets of 7 at last weeks 6 rep. If you didn’t do last week, 3 sets heavy and log your best to use next week
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 Wall Balls 20/14
+1 Power Clean 135/95
Once you finish 5 Rounds increase weight and go back to 1 rep
165/115 and possibly185/135
Full Week Programming
Going into the holiday weekend we are front loading all of our lifts. This weeks goal is to perform all 3 sets of 7 reps at your heaviest 6 from last week. If you aren’t able to get 7 reps on the first set lower the weight a bit and try to hold pace. If it feels Very light. Feel free for an increase.
We are also going to lead into the weekend with some fun holiday spirit workouts!
Monday: BackSquat
Tuesday: Bench Press
Wednesday: Deadlift and Shoulder Press
Thursday: Snatch and “Sleigh the Bell”
Friday: 12 Days of Fitmas
Saturday: Naughty or Nice List Partner Workout