Said the cute soft wallball…
Attention CrossFit WatchTowerians:
Today is the Gym’s Pa-Jam Out Christmas Party/2 Year Anniversary, Here are the details-
Starts at 6pm
Join CFWT for our Holiday/2 Year Anniversary of the gym opening. The dress code does not require dress and tie; instead we would request you wear your best onesie or pajamas. Celebratory events will include karaoke, a MarioCart tournament, Bags, Cards Against Humanity, a Fun Team Challenge and SpikeBall. Please bring something to share such as a main dish, side dish, dessert or adult beverage of your choice. Please be prepared to catch a big dose of holiday spirit if you are not already bubbling over with it.
Holiday Schedule through New Years:
December 24th – Closed
December 25th – Closed
December 26th – 4:30pm, 5:30pm, 6:30pm
December 27th-December 30th – Normal Schedule
December 31st – Closed
January 1st – 4:30pm, 5:30pm, 6:30pm
January 2nd – Back to Normal Schedule
MEL:
5 Rounds:
30s Max Effort PVC Jump overs (24/20″)
1 Minute Rest
WOD:
7 Rounds:
14x Wallballs (20/14#-10FT)
3x Squat Cleans (185/125#)
Choose a weight that you could do TNG 3 reps without fatigue. You may end up going to singles, but first set should be linked.
AB CHALLENGE DAY #14 Brought to you by Becca (Voigt) Miller
3x30s Deadbugs
Lie on your back with your arms extended in front of your shoulders. Bend your hips & knees to 90 degree angles. Tighten your abs & press your lower back into the floor. Take a deep breath in. As you exhale, slowly extend your left leg towards the floor & bring your right arm overhead. Keep your abs tight & don’t let your low back arch. Slowly return your arm & leg to the starting position. Repeat with your opposite arm & leg. Continue Alternating. If you want to use a weighted ball, squeeze it with your inactive knee & hand while your other arm & leg perform the rep. This tension works your abs & keeps your back flat on the ground.
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