Monday 12/30

Coming up this Thursday will be CrossFit OSA’s 1 year anniversary!!! It’s been an amazing year and none of it would have happened if it weren’t for all the people who have helped Coach G. Especially everyone’s favorite coaches Anthony “Never Gonna Lose My Six Pack” Fortugno and Neil “Traps Like Boulders” Lauri. All the rest know who you are and G is more then grateful for all your help! Let’s finish out the year with a #boom!

Quick Updates on this week:
– Tuesday, New Years Eve, there will be no 7:30pm class
– Wednesday, New Years Day, we will be CLOSED.

CORE SET#1: “Yes you should be sore tomorrow”
2 minutes – Max Weighted AbMats@H.P.
1 minute – Max AbMats no weight
1 minute – Plank

CORE SET#2: “What’s an erector do?”
4x each not rotating 8-10 Weighted Hip Extensions@71/53
12 Back Extensions

CORE SET#3: “Taste the Rainbow”
2x
30 GHDSUs
60s of L-sit

 

STRENGTH: Shoulder to Overhead (any style: push press, jerks…)
w/u – 1×10, 1×7, 1×4
w/s – 7×1@increasing…. Hit a damn PR!!

METCON: “Tabata Times 10”
Row (meters)
Push Ups
Toes to Bar
Double KB Thruster@pick your poison
*Teams of two. Do 10 rounds at each exercise. Partners rotate each interval*

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