Dynamic Warmup and Stretch

5 Rds

3 Inch worms, 10 pushups, 10 jumping jacks, 10 Air Squats, 10 Box Jumps

Hip, Ankle, Shoulder, T-Spine Mobility

Lacrosse ball, band stretch, foam roll


Strength- Snatch High Pulls 5,4,3,3,4,5



In 10 Min Establish a 1 rep max Deadlift!

Drive with those heels and keep your chest up! Keep rigidity in the mid-line, solid foundation, and hit a pr!

Then Immediately:

7 min Amrap:

20 Bar Hopping Burpees

13 Sumo Deadlift High Pull 95#/65#


Wodivore Blog Dec 31, 2012


Athletes, this is the last day of 2012! It has been an absolute pleasure coaching all of you. Craig and I are excited to see the progress in the box. As you guys and ladies continue to grow as athletes, we continue to grow as coaches. 2013 is going to be a great year for all of us, so stay focused on the goal and demolish the training. We are revamping the programming to get ready for the 2013 Reebok CrossFit Open. Let’s put CFBG on the map and show everyone how hard we have worked in the short time we have been open. Since opening we have set new standards in the community. Raising money, hitting records, and bringing home trophies! Let’s go! Stay motivated! We’re all on the cusp of glory!