Overhead Press 5x5

Rest

Run 800 meter intervals x 4

Post loads and times to comments

"Ladies of CrossFit Fort Worth-First Annual Christmas Party 2009"

"CrossFit Fort Worth Christmas Party 2009"

Wow, what a night! We had a great time at the party and missed all those who could not come. What a great group of people we have in our box. Congrats to Troy Landrum and Pam Cox for male and female Athletes of the year. Both Troy and Pam will receive 1 month free membership.  Congrats also to Corey Doyle and Marilyn Angel, CF FTW's most improved athletes of the year.

Shoulder Press 1-1-1-1-1-1-1

Push Press 3-3-3-3-3

Rest

Tabata Pull-ups (scale to meet individual athlete ability and conditioning)

Perform 20 secs of work and 10 secs of rest for 8 cycles total

Post loads to comments and the least number of repetitions per any one work cycle.

Reminiscent of more refined balance and coordination skills, I love the Turkish Get Up. Form, form, form!  It reminds me of my days as a gymnast. Maybe we'll start introducing walking on your hands for 100 meters. Just joking! Or, maybe not. The ability to be generally physically prepared (gpp), is paramount in developing true functional fitness. This is one of the things that I love about how we train. Where else will you find a 225 lbs male athlete doing olympic lifts, handstands, and running all in the same training session. Got to love it!