With the holiday season fast approaching we want to encourage everyone to continue to work towards your goals that you have set this year. While there may be some twists, turns and bumps in the road to accomplishing this, our practice of doing hard things does not go unnoticed. This is especially true when it comes to taking care of yourself first.Monday leads the week off with a snatch complex designed to build on your squat snatch technique followed by “Talkin’ Bout Practice”. In this 3 round for time workout expect running, burpee box jump overs and ring muscle-ups.Tuesday we get to practice single leg pistol skill progression then put them to use in “You Play to Win the Game”. This is a 6 set 3 minute AMRAP with built in rest of handstand push-ups, alternating pistol squats, dumbbell snatches and alternating max calories on the bike and rower.Wednesday look forward to some back squats strength work. Then followed by a short 8 minute AMRAP of moderate weight deadlifts and renegade rows that we want to push the pace “Until the Whistle Blows”.Thursday is a longer aerobic capacity day of "They Were Who We Thought They Were". In this 30 minute AMRAP look to row for calories, burpees, bike for calories and dubz.Friday starts off with a strength superset of bench press (Nathalie’s favorite) and power cleans and jerks. Then “Dad Gum It!” we can’t finish without a Metcon! So here we go with a 2 set 6 minute AMRAP of dual dumbbell power cleans, toes to bar and dual dumbbell shoulder to overhead.Saturday “Playoffs?!” grab your partner for a classic CrossFit triplet of rowing, front squats and chest to bar pull-ups.“If you want to win, do the ordinary things better than anyone else does them day in and day out.”—Chuck Noll, Head Coach Pittsburgh Steelers (1969-91)
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