Friday 11-22-19

November 28th to 30th, gym closed

December 21st, “12 Days of Xmas” WOD

December 23rd to 25th, gym closed

December 31st, 8am Bootcamp, 9-10am Crossfit

January 1st, gym closed

Strength/Skill

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

NCFIT BENCHMARK WORKOUT
“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

COOL DOWN
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling