Holiday Hours: 12/26 – 1/1/18

Holiday Hours 12/26 – 12/30

Sunday: Christmas Eve 12/24 – CLOSED

Monday: Christmas Day 12/25 – CLOSED

Tuesday 12/26 – Friday 12/29: Open Gym 6am-11am; 8am & 9am CrossFit Class
*CrossFit Class will be a coaches surprise……so be prepared 🙂

Saturday 12/30 – Open Gym 8am – 11am; 9am CrossFit Class

Sunday 12/31 & Monday 1/1 – CLOSED”
All Drop in Fees: $20.00 or $30 w/t shirt

1786:

1786: Friday 12/22
wod:
3 rounds for time of:
Run 400 meters
115-lb. power snatch, 12 reps
6 bar muscle-ups
or
5 rounds for time of:
25 kettlebell swings 53/35
20 db push press
15 pull ups
400 m run

1785:

1785: Thursday 12/21
Testing – choose between strength or met con
A. STRENGTH:
4×3 high bar b squat
3×3 push press @100% / superset 3×10 db press
5×2 b squat @ 80%
4×10 bb rollouts / SS 4×8 GHD SU
Or B. Met – Con
Amrap 40
Run to the gate on David st (zapo start)
“50 alt atep ups 18/14 put a plate on 12″”box”
50 DU
50 squats
50 abmat sit ups

1784:

1784: Wednesday 12/20
STRENGTH: b. press 3 3 2 2 1 1
wod: 5 rounds
1 minute db snatch (alternating)
1 minute DU
1 minute wall balls
rest 1 minute

1783:

1783: Tuesday 12/19
STRENGTH: Hang Power Clean 3 3 2 2 1 1
wod: FT
800 m run or row
6 rounds of
8 T2B
7 HSPU
6 Hang Power Cleans 135/95
800 m run or row

1782:

1782: Monday 12/18
STRENGTH: thruster from the rack – 3 3 2 2 1 1
wod: amrap 21
row 20/14 cal or run 350 m
15 db squats 40/30
12 CTB or pull ups
9 box jump burpees