Every minute on the minute for 12 minutes:
Minute 1: Handstand Push-Up x 10-12 reps
Minute 2: Alternating Pistols x 12 reps
Minute 3: Toes-to-Bar x 10-12 reps

3 RFT:
12 Box Jumps (24/20)
12 Chest to bar Pull-Ups
12 Kettlebell swings (70/53)
12 Chest to bar Pull-Ups

Monday Morning ReMinders


What a great week at FAA. Friday night we had our 2017 Kickoff. We talked CrossFit, goal setting, and nutrition. Please take a post it and write down some goals you have for the year. If you need help especially with CrossFit goals and nutrition goals please don’t hesitate to ask the coaches. Put your goals on chalkboard. 
Sunday we had a very successful “Bring a Buddy” day. Thank you to all that brought a buddy. We had so much fun meeting them and you all worked so hard. Look out for another one in February. 
As most of you know WZA is this weekend. Anthony, Christian, Emma, and a few others will be competing. With that said we will have different hours starting Wednesday…the schedule is as follows:
The hours stated here are the times we will have class. If it’s not on here we won’t be having it for those days. Thanks. 

1/11 Normal schedule no 7:30

1/12 6am 4:30 5:30 6:30 7:30

1/13 6am 2:30 3:30 (open gym) 4:30 5:30 6:30 

1/14 normal Saturday hours (8am and 9am)

1/15 9am (open gym) 10am 

1/16 Normal schedule 

1/17 Normal schedule no 6am 
**We still have Freedom shirts for sale. $25. 



“CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85)
Round 2 – 13 reps (185/115)
Round 3 – 11 reps (225/145)
Round 4 – 9 reps (275/175)
Round 5 – 7 reps (315/205)