Monday, 1.11.16

 Madison

Madison

Conditioning
For Time:

54 Cal Row
immediately followed by...
3 Rounds of:
21 Deadlifts (225/155)
15 Burpees
9 Box Jumps (30/24)


PRIME

OLY, Snatch
A. Work up to a heavy single from the hang
B. EMOMx5: 5 TnG Squat Snatches (~70%)

Gymnastics
EMOMx10
Odd - 20/18 Cal Row
Even - 60% of max MU


CFU NEWS

CrossFit Utica's inaugural Nutrition Challenge coming at you! Starting January 18th for six weeks! Don't miss the nutrition Q & A with details of the challenge with Anthony Mucurio and Tyler Kallasy--- Wednesday 1.13.16 at 8 pm or Saturday 1.16.16 at 11 am.

$20 Entry Fee

First Prize = 1 Month FREE Membership and a Swag Bag!

Are you focusing enough on building a firm foundation?
 

 "The Theoretical Hierarchy of the Development of an Athlete" --Greg Glassman.

"The Theoretical Hierarchy of the Development of an Athlete" --Greg Glassman.