Monday December 7, 2015

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(CrossFit is an experience! There is no doubt about that. So, forget the ties, sweaters, and trinkets this holiday season and give your loved ones a gift that keeps on giving, all year long and for the rest of their life…. literally.   Health, wellness, community, and bonding with you  just might be the best gift you can possibly find.  Here is James and his dad doing just that, bonding, getting healthy and having fun!   Ask Julia about CFJ gift cards for CrossFit Personal Training, Massage, and Nutrition.)

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Level 2 WOD:

Unbroken Toes To Bar
**In between each set, complete 1 legless rope climb


Level 1 WOD:

1/2 reps Hanging Leg Raises
1/2 reps V-ups
**In between each set, complete 1 rope climb

Round of 10:
5 Hanging Leg Raises
5 V-ups
1 Rope Climb

Round of 9:
5 Hanging Leg Raises
4 V-ups
1 Rope Climb

Level 2 MODS:

MOD 1:  Regular Rope Climbs

MOD 2: Broken Sets of T2B, Blue Tape


Level 1 MODS:

MOD 1: Blue Tape

MOD 2: 1 move

MOD 3: 8 Barbell Rows (put the rack position down low, add a bar.. do a ring row movement, just on  the bar instead)

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