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2022 kickoff

Hey team, as you likely saw from the email that was sent out today, we've got lots of things happening early in 2022. From the looks of it, there are a couple of hiccups at the moment but those should be solved relatively quickly.

Looking ahead for the next 6-7 weeks, we have the CrossFit Open incoming mid February. This is a worldwide competition that is open to anyone to compete. We'll be doing our best to prepare you all for this competition while adhering to the health guidelines that are in place.

For those of you looking to sign up for the Weightlifting club sessions, there is apparently an issue with the BCWL website in terms of registrations. I will be working to solve this before our first sessions on Tuesday.

Fundamentals members may attend these sessions as well as the usual Fundamentals sessions that we offer.

I'm looking forward to 2022 and seeing what you all will accomplish this year. I know the idea of New Years Resolutions doesn't appear to be in favor at the moment, but I often find that setting some new intentions for the year is a good process. It's also a good time to reflect over the holidays as everything tends to slow down and we have some time to think!

So to all of you who are setting resolutions, good luck and stay dedicated... it is the consistency that will pay off in the end.





12 PLATE floor to overhead

10 plate good mornings

8 controlled air squats

6 double crunch


Every 2 mins for 14 mins do:

3 Thrusters, 135/95 lbs 10 Deadlifts, 135/95 lbs

Thruster weight should be heavy but just doable unbroken each round. Focus on consistent speed through the deadlifts. Scale weights as needed, and can change them up/down as you go through the rounds


Complete as many rounds as possible in 12 mins of: 20 Kettlebell Taters, 53/35 lbs 10 Floor Press, 135/85 lbs

Scale weights as needed! Floor press should be unbroken but NOT light!


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