2018 Goals !!!!! Please formulate 2 fitness based goals and 1 outside the box goal for 2018. Your goals should be SMART…Simple, Measurable, Attainable, Realistic and Time sensitive. Climb the ladder and write them on the door.
January Achievement !!!! If you achieved something special in the Box during the month of January please write it and your name on the door in the Box. See Cal if you are not sure what this is all about.
Check Out SUGARWOD !!!!!! Install the app for free and see how awesome it is. The code to join Stand Firm CrossFit is at the box. We will not publish it on the web.
Warm-up: Row 4 Min. 2 Rounds of 10 Each w/BB Deadlift, Hang Clean, Front Squat, Push Press, Good Morning. Dynamic Stretch.
Strength: Deficit Deadlift/Deadlift*
DDL – 8/30*, 6/40, 4/50, 3/60, 2/70
DL – 1, 1, 1, 1
WOD: STEEP CLIMB
For Time:
12 Power Cleans 95/65
12 Front Squats
12 Push Jerks
Rest 3:00
9 Power Cleans 135/85
9 Front Squats
9 Push Jerks
Rest 3:00
6 Power Cleans 155/105
6 Front Squats
6 Push Jerks
Icing: Accumulate 30′ Handstand Walk