WOD for 121211

Outlaw Open #4 *This is one continuous effort broken into 12 minute cycles which begin with a 1 mile run for time. 12 minutes to: Run 1 mile – for time. With the remainder of the 12 minutes: Establish a 5RM Deadlift 12 minutes to: Run 1 mile – for time. With the remainder of the 12 minutes: 1 attempt – ME UB Set of Pullups Notes: Athletes will be allowed one “mulligan” of less than 15 reps. 12 minutes to: Run 1 mile – for time. With the remainder of the 12 minutes: Establish a 1RM Bench Press.

‘Tis the season to TREAT YO SELF!

Sometimes during the holidays, it gets hard to get into the gym, sometimes it’d be great to have the convenience of a few additional items that give more variety to a home workout.  Though this burpee challenge has been excellent, why not add a jump rope and Ab mat to the pool of variables.  Someday we might just want to do “Annie” at home because we couldn’t make it to the gym, or to get us warmed up before hitting the gym.  With the jump rope and Ab mat, we can easily find some space in the basement or in the living room to do 50, 40, 30, 20, 10 of Double unders and then sit ups.  If we can’t do double unders, we can scale it ourselves to twice the amount of speed single unders.  Take a moment add this to your wishlist or to spoil yourself, to enhance your overall performance.

After all, it’s the season for giving, so after getting all the gifts for your friends and family, it’s time to treat yourself!  We have  some amazing performance packages available for you!  This week we have “Taking YOU, to the next level”, this package includes: 2 Custom CrossFit Elevation Lacrosse Balls, a Customizable Jump rope, AbMat, Wrist Wraps, and a Pair of Gymnastic Rings.  You can put some, or all of these in your luggage while on travel, or perhaps set up a station to get your WOD on, at home!  Get this package for $109, you will be saving 30%!

 

Download our Holiday Resource Guide for you here.

If you need free workout suggestions check out our page here.

Stay tuned for next weeks’ special!  We will have a special surprise for YOU!

 Mobility WOD: Is thy bed too hard?

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