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Saturday January 24

Kettlebells for the Kids AMRAP 15 14 Goblet Squats 14 Burpees 14 KB Swings All proceeds raised will be donated to the Penn State Dance Marathon.  Be sure to sign up online so that no one time slot is overwhelmed! http://bit.ly/1zyvXDs

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Thursday January 22

Rest Day/Open Gym 5:30am-10pm There will be a CrossFit Kids from 6:30-7:30pm, please refrain from using the gym during this time! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with friends.

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Wednesday January 21

General Warm Up Snatch Progression Every 90 sec for 15 min 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Partner WOD, alt movements 4 RFT, each 5 GTO (95/65) 10 K2E 15 Box Jumps (24/20) Cash Out: Dips 3x8, Band Lateral Raise 3x10

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