What a great way to start off the New Year…
It is time to dial in all of the CrossFit movements this week. The month of January is already filled up, so we will not be hosting a Foundations Seminar. Instead of the seminar, you get 6 hours of technique 
Please try to come to as many classes as possible so that you can dial in your lifting, gymnastics and running/rowing. If you reach your session limit for the week, you are more than welcome to pay a drop in for another session at your membership drop in rate.
Here is the agenda for the week so you can make sure to hit the days that are your GOATS!
Monday: Squats
Tuesday: Deadlift
Wednesday: Presses
Thursday: Gymnastics
Friday: Running/Rowing/Double unders
Saturday: Olympic Lifting
Are you interested in taking part in the CrossFit Open? If so, we are having a meeting on Saturday, January 12th at 2:00pm at the Pembroke St. location. Please come down!
Today’s Workout:
Buy In – Coach led mobility followed by a Dynamic Warmup
4 rounds:
15 seconds jumping jacks
15 seconds squats
15 seconds mountain climbers
15 seconds hollow rocks
WOD – “Head to Toe”
AMRAP in 12 minutes:
P1: Run 50M
P2: Push Press (65/95) (Score)
P3: Toes to bar (Score)
Score= Total reps of push press and toes to bar on the team
Zone 3 – scale push press to 45/65lbs
Zone 2 – scale push press as needed, scale toes to bar as needed
Zone 1 – add a rest station
Cash Out – Group stretch
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