01.03.19

CrossFit Georgetown - CrossFitJanuary 10 - DXA Scan January 12 - Primal ChallengeView Public WhiteboardActivationFoam Roll: Calfs, Shins, Hamstrings, Butt Activation: 1x10 Pallof PressWarm-up500m row ---THEN--- 2x 10 calf raises :30 plankGymnastics10 min to work on DU Double Under Work Hands Feet Jump Wrist SpeedGymnasticsx5 :30on/:30 off Hollow body hold - can add elements (weighted, rocks, pulses, from bar) x5 :30on/:30 off Superman hold - can add elements (weighted, pulses)Annie (Time)50-40-30-20-10 Double-unders Sit-ups

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01.02.19 – HAPPY NEW YEAR!

CrossFit Georgetown - CrossFitJanuary 10 - DXA Scan January 12 - Primal ChallengeView Public WhiteboardActivationFoam Roll: Lats, Thoracic Spine, Shoulders, Quads, IT Band, Butt Activation: 1x10/10 Weighted Dead BugWarm-up2min AB ---THEN--- 10 Arm Cirlces Forward 10 Arm Circles Backward 10 Arm swings overhead 10 Arm swings across 10 Leg swings back to front 10 leg swings side to side :30sec runners stretch x2 10 half burpees to squat holdLift BreakdownHands Eyes Front Rack position core feet weight in heelsFront Squat (3-3-3-3)4x3 @60% 1RMFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

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January Member of the Month

We are kicking off the New Year with James Creech as our Member of the Month! It would be hard to believe that all of you don't already know James; from his Facebook banter to entice friendly competition between members of other classes, to his non-stop hard work of showing up to every PM class possible. James is a staple in our community and one of the behind the scenes people who helped transform CrossFit Georgetown to what it is now. He wasn't always "team" CrossFit,  read below to see how his journey led him to where he is now.  My

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12.29.18

CrossFit Georgetown - CrossFitJanuary 1 - Closed NEW CLASS TIMES JAN 2 5:00AM 6:00AM 9:00AM 5:00PM 6:00PMView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Back, ShouldersGameDragon TailsMetcon (Time)6RFT600m row 20 Box jumps (24/20) 20 GBS (53/35)

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