Monday, December 3, 2012

W-U:
10min Coach Choice

WOD:
“CrossFit Total”
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

*Must perform lifts in order listed in 1 training session. You will warm up each lift before your 3 attempts.  Once you declare lift #1, the next two lifts (pass or fail) will be your official attempts. Plan wisely. Your goal is to lift the highest poundage possible for each individual lift. Heaviest successful lifts will be added together to equal your CrossFit Total. All official attempts must be witnessed. Back squats and Shoulder Press are returned to the rack and Deadlifts CANNOT be dropped. Control those bad boys to the ground.
C-D:
Single Leg Flexion (2 min each)
Photo: Kicking off the 2012 Goblin!
Congrats to all participants of The 2012 Goblin.  What a FUN event!!
Hold on to your seats….. are you ready for the next two weeks at CFJ?  It is testing time!  The daily workouts for the next two weeks will be filled with CrossFit benchmark workouts that you will love to hate or hate to love. All we ask is that you bring 100% if yourself to the gym each day. Find your absolute best each day.  We will check back in 12 weeks.  How much faster/stronger/fitter can ya’ get?
ATTENTION:
All classes this WEDNESDAY, DEC. 5 will be at the Stocker Stadium track. This INCLUDES CrossFit Kids class, so dress those kiddos appropriately!
If you pre-ordered a hoodie…. they’re here!

7 thoughts on “Monday, December 3, 2012”

  1. Hey Junction! thanks for co-hosting the goblin, was great to pass thru and get a sweat on with those damn toes to bars…. I hope we can keep up with the community and joined wods in the future! thanks again,

    Jeff Hodgson

  2. 350,155,385 pr loss on All three lifts
    First total since my surgery there is always something to build on..
    Great night coaching thank you all who were there for allowing me the
    Opportunity to help!

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