Photo by Colton Harris
Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Christmas Giveaway// We’re offering a CrossFit 51 gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
Every 2 min for 10 min
3 Bench Press @ 80% 1 RM
*Focus on loading your shoulders down and back against the bench, keep glutes against bench at all times during the lift, and engage the legs by driving the feet into the floor.
*Please partner up and have a spotter ready!
Workout of the Day
“Old Logan”
Every min for 24 min ( 4 rds)
Min 1: 12/ 10 Calorie Assault/ Echo Bike
Min 2: 16 Kettlebell Swings 53/ 35 (45/ 25)
Min 3: 12/ 10 Calorie Assault/ Echo Bike
Min 4: 4 Wall Walks (4 Inch Worms)
Min 5: 12/ 10 Calorie Assault/ Echo Bike
Min 6: REST
Goal for Each Movement: Sub 40 Seconds
Time Cap each movement: 50 seconds
*Stimulus for this workout is moderate/moderate-high intensity.
*Bike: Keep a moderate-fast (80%+)
*Kettlebell Swings: Use a weight that will allow you to complete 16 reps unbroken.
*Wall Walks: Goal is to complete touch and go reps
Cool Down / Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
“Your body can do it. It’s time to convince your mind.”
-Unknown
