FRI 12.18.15 Bring-A-Friend Day on Saturday!!

December Events

Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am
Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register

Maria and Emilio
Maria and Emilio

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Clean & Jerk: 5 sets of 2. Workups.

B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.

And coming Saturday…Bring-A-Friend Day!!

“Macarena”
Teams of 4-5 Athletes

AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

Namaste
Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

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