21-15-9 reps for time of:
Box jumps (24″ / 20″)
Power snatches (75# / 50#)
Pull-ups
There are a few additions to the webpage – on the right side at the top, you will see a widget called “CrossFit Movement Videos”. If you click this, you will see a menu of common CrossFit movements and links to videos of those movements. I also added a “search” box on the right side just below the daily Foodee Project recipe. You can use it to search the blog for key words.
I will be holding a nutrition lecture around the first of the year. For those of you interested in dialing in your nutrition and really increasing your performance or working on body composition changes, this is a great opportunity to ensure your strategy is sound and make 2012 your fittest, healthiest year ever!
Also, we have “gift cards” you can purchase online or at the box, if you want to hook a friend / family member up with some classes. Our men’s and women’s t-shirts are now available to purchase as well!
