WEEK NOTES 📝 

🔷 The #800gChallenge is underway.  Be sure to log your daily results!

🔶 We’re on Week 2 of the Level Method Testing Period in Group Classes!  Please be prepared each day for what level you are going to test.  We want to get you in and out in the hour but we need your effort to do so.  If you’ve already tested something this period, there will be optional strength and workouts each day.

🔷 Winter gear is available in the online apparel store!  Go check it out here:  http://crossfitbr.mdiapparel.com

Jon showing us what a KB swing should look like overhead!

-Programming-

We will have a Test and then an Optional Workout instead of the test in case you have recently done that one.

Monday: 

  • Test: Upper Body Pull
  • Test: Lactic Tolerance (of 3 RFT: 15 BF Burpee, 12 Thruster)

Tuesday:

  • Test: Upper Body Push OR Shoulder Press 3-3-3-3-3
  • Test: Squat Endurance OR build to heavy set of 12 Back Squat
  • Optional Finisher: 500m Row TT

Wednesday:

  • Test: Weightlifting OR Build to Heavy Power Clean + Hang Clean
  • Test: Running OR AMRAP 12: 200m Run, 20 Wall Ball, 200m Run, 10 Burpee BJO

Thursday:

  • Test: Front Squat OR build to heavy 5
  • Test: Neuro & Core Endurance OR For Time: 250 Double Under (every break perform 30 Ab Mat Situp)

Friday:

  • Test: Rowing OR Run 5k TT
  • Test: Flexibility OR Accumulate 5:00 Seated Straddle + 25 Jefferson Curls

Saturday: 

  • 9am: Level Method Makeup
  • 10am: PARTNER WOD!