122819


Saturday December 28th

“Radio Flyer”
Team of 3, AMRAP 30
3,000 Meter Bike
100 Power Snatches 75/55
3,000 Meter Bike
15 Rope Climbs
3,000 Meter Bike
100 Lateral Barbell Burpees

122719


Friday December 27th

“Happy Hour”
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts

122619


Thursday December 26th

Front Squat
10 x 3

“Castaway”
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

122419


Tuesday December 24th

Holiday Hours
Tuesday December 24th: 8AM and 3:30PM Class Only, Open Gym Noon-3:30
Wednesday December 25th: Closed

“12 Days of Crossfit”
1 Squat Snatch (135/95)
2 Muscle Ups
3 Shoulder 2 Overhead (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 HSPU (or Hand Release Push Ups)
7 Deadlifts (135/95)
8 Box Jumps (24″/20″)
9 Kettlebell Swings (70/53)
10 Pull Ups
11 Front Squats (135/95)
12 Thrusters (135/95) And a 12 oz beer if you so choose.

122319


Monday December 23rd

Holiday Hours
Tuesday December 24th: 8AM and 3:30PM Class Only, Open Gym Noon-3:30
Wednesday December 25th: Closed

Back Squat
10 x 3 @ 82.5%

“Wonderwall”
60 Double Unders
10 Burpees
60 Double Unders
20 Wallballs (20/14)
60 Double Unders
30 Deadlifts (225/155)
60 Double Unders
20 Wallballs (20/14)
60 Double Unders
10 Burpees

122119


Saturday December 21st

“Light Swtich”
Teams of 3:
0-12:00
9 Rounds of Cindy
Max Reps Clean and Jerk (135/95)
2:00 Rest
14:00-23:00
6 Rounds of Cindy
Max Reps Clean and Jerk (155/105)
2:00 Rest
23:00-30:00
3 Rounds of Cindy
Max Reps Clean and Jerk (185/125)

122019


Friday December 20th

Front Squat
10 x 3

“Fork This”
30-20-10:
HSPU’s
Dumbbell Box Step-Ups (50/35)

121919


Thursday December 19th

Push Press
4 x 6

“Geico”
AMRAP 16:
400m Run
16 Dips
16 Front Rack Lunges (115/85)

121819


Wednesday December 18th

“Swirly”
5 Rounds:
500 Meter Row
21 AbMat Sit-ups
12 Burpee Box Jump Overs (24/20″)