Sam, Comer, Joe, Colten

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
Bring a Friend day is this Thursday! All classes are free to try!!
It’s a new month, we need new goals on the goal board!

How did Monday go for you? Hopefully some of you out there were able to hit some PR’s! If you did, make sure you record those bad boys! That’s how we know if we’re improving! Speaking of that, here’s last months PR board! Great job to all of you that got on this bad boy. And to those of you that got some PR’s but didn’t write them down, what are you doing? Get on it! Record anything that is a PR, it doesn’t just have to be lifting heavier. More pullups, faster row, improving on a retest workout, etc. All of these means an increase in out fitness, which is what we want isn’t it?

November 2018 PR Board

If you’re bored on a Tuesday here’s a quick and short interview on the legend Pat Vellner. There is a little bit of cussing, but whats new eh? Got some good stuff in there though so it’s worth a listen. Maybe this will hype you up for today’s workout? No body likes intervals, especially sprint intervals, but they have their place. And they produce amazing results, and that’s why we love them!

TUESDAY 12/4/18

A. Accessory
3-4 sets:
100′ Dual Farmer Carry
20-25 Banded Good Morning

B. “No Way”
5 rounds
2:00 Clock:
8 Burpee Over DB
16 Alternating DB Snatch 50/35
Max Calorie Bike
*Rest 2:00 between rounds