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SAT21DEC2019

Holiday Schedule

Tue, Dec 24: ONLY 8AM & 9AM
Wed, Dec 25: CLOSED
Thur Dec 26: 530AM, 8AM, 6PM, 6PM-FF
Fri Dec 27: 530AM, 8AM, 6PM
Tue Dec 31: NO 6PM or 7PM
Wed, Jan 01: ONLY 8AM & 9AM

KIDS
Tue, Dec 24: NO KIDS CLASSES
Wed, Dec 25: CLOSED
Tue Dec 31: NO KIDS CLASSES
Wed, Jan 01: NO KIDS CLASSES

Heads Up! On Christmas Eve (Tuesday) we are doing the “12 Days of CrossFit.” Call your gym buddy and plan on hitting this one!

“12 Days of CrossFit”
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes-to-Bar
6 Box Jumps (24/20)
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Goblet Squats (53/35)
12 Cal Erg Bike (or 12oz Beer)
**like the song, the workout goes: 1, then 2-1, then 3-2-1, etc. It can be done as an individual or with a partner.

 

WOD

Primer
2 Rounds
10 Alternating Scorpion Twists
10 Banded Facepull + Y-Extension
5 BB Drop Snatches + OHS

Skill/Strength
Snatch: 5 sets of 3 @ 75-85%

Conditioning
In teams of 3, AMRAP in 16 minutes:
A) 12/10 Cal Bike
B) 8 Clean & Jerks (135/95)
C) 20 Abmat Situps
*Everyone starts a different station and works at the same time. The entire team must finish their station before everyone rotates. 1 round = every person has completed all three stations.