Monday 12.29.2014

**New for 2015**Starting this week, we will be offering a "Mobility & Maintenance" class on the first Sunday of each month.  This class, led by Coach Matt, is designed to equip you with the tools you will need to perform regular maintenance on your joints and tissues.  Based largely off of Kelly Starrett's "Becoming a Supple Leopard," each monthly class will focus on 3-5 upper and lower body mobilization techniques, as well as provide education on functional anatomy and movement mechanics.  The class will start at 9:15, and will run for 45 minutes (or so).  You can sign up for it on MINDBODY as you would any normal class.ALSO starting this week, we will be offering an Open Gym hour every Sunday, from 10:00 - 11:00 AM.  This will operate like all of our other Open Gym times, meaning that their is no structured class, but rather free time to work on skills, make up a workout from earlier in the week, or hit an "Endurance" session.  Again, please sign up for these time slots on MINDBODY.If you have any questions regarding either of these additions, please comment here or email adam@fullrangecrossfit.com.

"FITNESS"

A. Four sets of:Pause Front Squat x 4-6 reps @22X1Rest 2 minutesB. Complete as many rounds and reps as possible in 10 minutes of:5 Pull-ups10 Thrusters150 Meter Row or 10 Cals AirDyneC. (Optional) Three sets of:Single Arm DB/KB Row x 8-10 reps/arm @2111Rest as neededPlank Hold x 45-60 secondsRest as needed

"PERFORMANCE"

A. Take 12 minutes to build to a 3-RM Pause Front Squat (22X1 tempo)B. Complete as many rounds and reps as possible in 10 minutes of:10 Thrusters*10/6 Chest-to-Bar Pull-ups*Men: Start at 75# and add 20# each round*Women: Start at 55# and add 10# each roundC. (Optional) Three sets of:Single Arm DB/KB Row x 8-10 reps @2111Rest as neededWeighted Plank Hold x 60 secondsRest as needed

"COMPETITION"

A. Three sets of:Jerk Balance x 3 repsDon’t worry about weight, just focus on mechanics.B. Every 2 minutes, for 12 minutes (6 sets), complete:Hang Snatch + Snatch from Below the Knee(pause for one second at the mid-thigh, and one second below the knee before each lift)Build over the course of the six sets, but the focus should be on perfect mechanics.C. Every minute, on the minute, for 15 minutes:Min 1 – 30 Double-Unders + 3 Bar Muscle-UpsMin 2 – Ring Push Ups x 10-15 reps @ 1111Min 3 – Toes to Bar x 10 repsD. Run or row for 15-20 minutes – speed based on feel

"ENDURANCE"

50.40.30.20.10Cals on AirDyneV-UpsCals on Rower