CrossFit Heath – Performance Nutrition talk TODAY 10:30-12pm Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 300 Meter Row 25 Double Unders 10 Thrusters (65/45) *Complete Full Rounds Before Switching

CrossFit Heath – Performance ANNOUNCEMENTS: “Nicole’s Going Away Party” – Standard Service Friday, Jan. 17th at 6:00pm | Nutrition Talk: Saturday, Jan. 18th 10:30am – Noon at CFHeath Accessory Work Metcon (Weight) EMOM x 5 2 Touch and Go Power Cleans * climb weight min (7 Med Ball cleans) REST 2min EMOM x 5 1…

CrossFit Heath – Performance ANNOUNCEMENTS: “Nicole’s Going Away Party” – Standard Service Friday, Jan. 17th at 6:00pm | Nutrition Talk: Saturday, Jan. 18th 10:30am – 12pm at CFHeath Accessory Work Metcon (No Measure) 3 rounds (not for time) 5-8 Strict Pull ups 8-12 dips :60-:90 sec rest btwn sets f you can do this rep…

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) WallBalls 5 Air Squats to WB 5 WB Front Squats 5 WB Push Press 5 WallBalls Pullups 5 Strict Pullups on Bar 5 Jumpin Pullups Metcon Metcon (Time) 4 Rds For Time: 20 Cals 15 Pullups 10 WallBalls

CrossFit Heath – Performance ANNOUNCEMENTS: “Nicole’s Going Away Party” – Standard Service Friday, Jan. 17th at 6:00pm | Nutrition Talk: Saturday, Jan. 18th 10:30am – Noon at CFHeath Accessory Work Metcon (No Measure) 3 super sets of 15 GHD sit ups (15 Med ball sit ups) :30 Double KB hold Overhead Rest 60 sec 3…

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Deadlifts 10 Barbell GMs 10 RDLs 3×5 Deadlifts (work up in weight) Metcon Metcon (No Measure) EMOM x 5 10 Deadlifts 10 Burpees over the bar 10 Sit ups 10 Deadlifts

CrossFit Heath – Performance ANNOUNCEMENTS: “Nicole’s Going Away Party” – Standard Service Friday, Jan. 17th at 6:00pm | Nutrition Talk: Saturday, Jan. 18th 10:30am – Noon at CFHeath Accessory Work Metcon (No Measure) Build up to a Heavy set of 3 Thrusters 3×12 *6 each side Front rack lunges 12 goblet squats (heavy) Rest 90sec…

CrossFit Heath – Performance ANNOUNCEMENTS: “Nicole’s Going Away Party” – Standard Service Friday, Jan. 17th at 6:00pm | Nutrition Talk: Saturday, Jan. 18th 10:30am – Noon at CFHeath Accessory Work Metcon (No Measure) 4×8 bench press (12 DB floor press) Rest 90sec 4×10 DB seated strict press Rest 60sec. Metcon Metcon (Time) For time: Buy…

CrossFit Heath – CrossFit Kids/Teens Welcome Back!! Skill Work Warm-up (No Measure) Breakdown Cleans – 5 Shrugs 5 Fast Elbows 5 High Hangs 5 Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) 500m Buy In – then 15 min AMRAP 5 Power Cleans | 5 Hang Cleans 10 Seated DB Press 15 Air Squats

CrossFit Heath – Performance ANNOUNCEMENTS: “Nicole’s Going Away Party” – Standard Service Friday, Jan. 17th at 6:00pm | Nutrition Talk: Saturday, Jan. 18th 10:30am – Noon at CFHeath Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP x 30 30 Clean and Jerks 135/95 1000m Row 30 Thrusters 1000m Row 30 Power Snatches…