Call Us: 609.915.8516

New Years Eve

THINGS YOU NEED TO KNOW:

*Drop-Ins: If you are in the area for Christmas, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

Schedule: 

Thursday, 12/31: 930am & 10:30am Class Only & Open Gym 12-1:30pm 

Friday, 1/1: CFH Closed

Happy New Year! Next up 2016 CrossFit Open 🙂 

WARM-UP:

*Tabata Double Unders or Singles

*3x: 20 Air Squats, 15 Kipping Swings, 10 Burpees

*Review/Prep DB Snatch & Weight

*Review/Prep CTB Pull-up & Scales

WOD:

For Time:(15 min. CAP)

21 – 15 – 12 – 9 – 6 – 3

Dumbbell hang power snatches, left arm
Chest to Bar Pull-ups
Dumbbell hang power snatches, right arm

***Scaling for CTB pull-ups:

First: lower reps but keep CTB pull-ups.

Second: change from CTB to regular pull-up and keep same rep scheme.

Third: change from CTB to regular pull-up and lower rep scheme.

Fourth: change from CTB to jumping CTB pull-ups

***DB Snatch:

Choose a moderately heavy weight.

Have a plan of attack for when you come to class!

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