Announcements

Happy New Year!

Reminder – The Committed Club Challenge!
A year-long attendance challenge.

Attend and sign into 16 or more classes (including Open Gym & Yoga) in a calendar month and you will be recognized as a Committed Club Member. Qualifying individuals will be entered into a drawing for a $50 credit that may be applied towards membership, apparel, supplements, yoga, and etc.

Commit for an entire calendar quarter (ex. Jan, Feb, & March) and be recognized by our community as a Quarterly Committed Club Member where the prize drawing will be TWO 1/2 off monthly membership dues credits.

Commit for the whole year, in addition to being in each of the monthly and quarterly prize drawings, and you will be celebrated for your exceptional dedication to your fitness, well being and bad-assery. As well, be eligible for the Grand Prize drawing at the end of the year–an extra special reward (TBD) as well as a complimentary Committed Club special edition T-shirt.

CrossFit Wynwood – CrossFit

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Snatch Complex (1+1+1+1 x 15:00)

With 15:00, perform the following complex for quality:

Paused Snatch Pull to Knee +

Paused Snatch Deadlift +

Hang Muscle Snatch +

Hang Power Snatch
> Pause 0:02 at the top for each Pull & Deadlift

> Both Hang Muscle & Power Snatch must go down to knee.

> Focus on moving as cleanly as possible,

rather than chasing big weights today.

> For performance, you may try performing a Full Squat Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13:00

3 Pull Ups*

10 Hang Power Snatch (95/65) | (65/45)

*After each completed round, add +3 Reps to Pull Ups

Example:

Rnd 1: 3+10

Rnd 2: 6+10

Rnd 3: 9+10

etc…
> Goal: +5 Rounds

> For performance, do Chest to Bar Pull Ups

> For fitness, do Kipping Pull Ups or Ring Rows