Another great party and gathering of friends, family and community as CF Jag celebrates the holiday season. . .

Warm up: 400 m row/run; 10 pvc pass thrus, windmills, good mornings, ohs; 5 pull ups, 5 kte, 10 plyo push ups, 10 alt kb snatch, 10 ball slams

Mob:  Jimmy Buffets, foam lats, wrist stretch

Skill Focus: Bench Press

Warm up:  300 m row/run; 3x 8 lunges, 8 push ups, 20 mtn clmbrs (tot knees to chest)

Mobility:  hips/calves/glutes; bands--foam roller--lacrosse ball

Warm up: 400 m run, 10 banded pass thrus; 2 x 5 mb clean pulls, 5 mb squat cleans,  5 db push press, 5 push ups

Mobility:   Front Rack, Oh and Starfish plank

Skill Focus:  Push Press
Warm up and build to a. . .

Warm Up: 10 jumping jacks, crab walk, 10 squats, log roll, speed ladder, 100 m run

Skill Focus: pistols

WOD:
4 minute tabatas of:
flying burpees
Burpee Box Jump
Burpee ball toss

Warm up: 2x 30 s jumprope,  10 light good mornings, 10 hollow rocks, 10 alt straddle toe touch

Mob: 8 CFFB inchworms; wrists and shoulders

Skill Focus: Double Under Prep:  2:00 min tabata of Pogo jumps

Athlete of the Month December 2013:  Richard B

Warm up: 2x 200 m run, 10 squats, 10 sit ups, 5 pull ups

Mob:  IT band rotation w/ variations

Skill Focus: Back Squat Warm up to 80% of your 1 rm and. . .

Back Squat 3 x 5 @80%

WOD:

Level 3

Warm Up: 2x 200-meter medicine ball throw for distance and chase

Skill Focus: muscle ups

WOD:
25 thrusters
25 knees-to-elbows
25 push-ups
25 kettlebell swings
1 muscle-ups