Announcements
This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.
Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA
The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:30 Jump Rope
7x Power Cleans
10x Wall Balls
7/5x Ski Calories
:10 Dip Support Hold (Top/Bottom)
Gymnastics
Double-Unders
(1) 50x UB DU Every 2:00
(2) 30x UB DU Every 2:00
(3) 30x Double-Unders Every 2:00
(4) 10-20x DU Every 2:00
(5) 15:00 Skill Work
Metcon
Metcon (Time)
For Time:
50x Double-Unders
40x Wall Balls (20/14)
30x Calorie Ski
20x Ring Dips
10x Power Cleans (225/155)
15:00 Time Cap
Scaling Options:
DU = Reps / 100x Singles
WB = Height / Load
Cal Ski = Calories
R. Dips = Bar / Parallettes
Pwr Cl = Load (185/125) (155/105)