181126 - Motivation Monday - Events this Weekend! :)

See the picture below for a little teaser of your week...😏
AND this weekend, we’ve got two big events!!!

SATURDAY - “Jingle All the Weights” Comp 🎄🏋🏼‍♀️
Come cheer on our two teams at Fort Collins CrossFit starting @ 9am! (No CrossFit kids this week btw!)

SUNDAY - Deep Cleaning Day! 🍩🥂
Starting after Barbell Club @ 10am! We’ll be providing donuts and mimosas for all of our generous helpers! 
IF you got some extra time after, I’m calling a “Party Planning Committee” Meeting to help me with the 10 Year Anniversary Holiday Gala and I’d LOVE to have lots of you involved!

WARM UP -
Run in Place
High Knees
Butt Kicker
Arm Circles
Wrist Circles
Hip Circles
Knee Circles

10 Single Arm Russian KB Swings (each side)
10 KB Cossack Squats
10 American KB Swings

SKILL - Toe to Bar Strength Work
1 minute of each for 2 rounds:
Pull Downs
Leg Lifts
Evil Wheels
Banded Hip Flexor

WOD - E2M8M
(Every 2 minutes for 8 minutes)
8 Toes to Bar
12 Wallballs 20/14 (Rx+ 30/20)

GOAL FOR THE WORKOUT -
1 - Get the work done in under 1:30 each time
2 - Move quickly with fast transitions to earn your rest and do the wallballs unbroken to get done faster!

COOL DOWN - 10 Can Cans and 10 Scorpions