Last workout of the year!

by Jason

Welcome to the world Xander Chung!  Congrats Andy and Kramer!

Holiday Schedule:
Wednesday – 5:45am, 9am, 12pm, no evening classes
Thursday -  12pm only  – be ready to cheer on everyone!
Friday – normal schedule
Saturday – 10am CFT, 7pm Holiday Party

Lots of great work during today's WOD.  Wall Ball, SDHP, and ring dips oh my!  We had some great muscle-up practice prior to the workout.  If you are still working towards your first, or have one and want to make it strict, this is the way to do it.  Get stronger!  The muscle-up is your strongest pullup and your deepest dip, so get strong at those two movements, and you will have it in no time!

All of our classes warmed up or cooled down with Tabata squats!  This is a great test of how your fitness levels have increasaed.  If you are hitting a higher number than you have in the past you are making imrovements!  Everyone had beautiful depth on their squats, super important, it will transfer to back squats, front squats, clean, and everything else you do.  Keep it up!

What are your New Years Resolutions?  Post them here so you can be held accountable. 

The pullup challenge is just about over, only one more day to get in all of your pullups.  Can anyone catch Shye?  Marine Mike and Mike "the teacher" are neck and neck for second place.  What are the chances these guys are doing pullups as the ball drops tomorrow night?  Check out Albany CrossFit's January challenges, you up to it?

People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas.  ~Author Unknown