Please remember there are no evening classes today. We hope to see you at our 9am or 11:45am class. We hope you have a safe and fantastic New Year's Eve celebration!​
Today's Workout
CrossFit Team Series Event 6
For time:
30 deadlifts 185/155#
Row 30 calories
30 overhead squats 95/65#

We are participating in the 2016 New Year Whole Life Challenge which starts Jan 16. The WLC is a powerful lifestyle challenge that will impact your life in ways you can't even imagine yet. Watch this video of Michael Stanwyck and Andy Petranek, creators of the WLC, discussing the very first worldwide WLC. They are owners of CrossFit LA in California and started the WLC as an in-gym lifestyle challenge. They saw how successful is was and turned it into a world-wide phenomenon. 
Are you ready to take the Whole Life Challenge? Click here to join our team. 
Today's Workout
​For time
5000m Row
Compare to July 2, 2015
A 5000m row is definitely a rowing endurance test piece, comparable to a 5K run. However, long rows, in the 5k range have an important history in the sport of rowing. They are the distances of the Fall regattas, which are known as Head Races, and all Head Races are at least 3 miles. The most famous Head Race in the US is the Head of the Charles in Cambridge, MA. The Head of the Charles is 4,800m and the best times are sub 20 minutes for men and sub 22 minutes for women. How fast will you row today?
Want to listen to what it's like to be on a crew team training for the Head of the Charles? Listen to this NPR radio segment: http://www.npr.org/sections/ed/2015/12/24/458299311/teaching-grit-on-the-water-a-top-coach-mixes-rowing-with-life

Today's Technique Tuesday video is with our very own Coach Becky. Coach Becky teaches us the basic points of the sumo-deadlift high pull (SDHP). This is a movement that is challenging for many of us. It can be awkward, But, with the right set up and a powerful hip drive, it is a great exercise for explosiveness and pulling. 
Coach Becky is teaching a 5-class series focused on specific skill development starting this Sunday, Jan 3 from 3:00-4:30pm. The Technique Tune-up specialty series will help you develop your double unders, pull-ups/muscle-ups/toes-to-bar, thruster, clean and snatch. Each session is 90 minutes and you'll spend quite a bit of time on progressions and drills to help you develop the skill. Then you'll do a workout incorporating the skills. This is an excellent specialty course for anyone who wants to compete in the CrossFit Games Open, local CrossFit competitions, or anyone who is ready to start doing workouts as prescribed. Each Technique tune-up is $20. If you pre-pay for the entire 5 class series for $100 you get an 8 week Open Gym pass for free. Sweet! This week's Technique Tune-Up is all about double unders. 
Today's Workout
For Reps (each set)
1 minute of box jumps 30/24"
1 minute of sumo deadlift high pulls 115/75#
2 minutes of box jumps 30/24"
2 minutes sumo deadlift high pulls 115/75#
3 minutes of box jumps 30/24" 
3 minutes of sumo deadlift high pulls 115/75#
This workout appeared on the CrossFit mainsite on Oct 26, 2015.