ANNOUNCEMENTS

Schedule Update:

• December 24th – CLOSED – Christmas Eve
• December 25th – CLOSED – Christmas
• December 31st – NO EVENING CLASSES (last class is noon)
• January 1st – 9am ONLY
• January 11th – NO EVENING CLASSES (last class is noon)
• January 12th – CLOSED – Granite Games Throwdown

Granite Games Throwdown:

• Grab your favorite swolemates and form a team of 3 (MMM or FFF) to Throwdown with us on January 12th!
• Checkout the WODs here: https://thegranitegames.com/workouts/2019-january-throwdown/
• Sign up here: https://thegranitegames.com/about-throwdowns/#locations

SWOD

10 minutes to work up to a heavy single Overhead Squat for the day

rest 3 minutes, then EMOM for 6 minutes:
Overhead Squat x 2 reps @ 75% of today’s heavy single

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

In 2 minutes, complete:
15 cal Row
Max reps of Hand-release Push Ups
– rest 2 minutes, repeat for a total of 4 rounds, score is total push ups across all 4 rounds