THURSDAY

24
Dec

THURSDAY

 

HOLIDAY HOURS:

THURSDAY: 8:30, 9:30 am. All evening hours cancelled

FRIDAY : CLOSED CHRISTMAS DAY

SATURDAY: 9 and 10. No weightlifting class

CROSSFIT WOD: 

“12 Days of Christmas”

1 HSPU

2 Box jumps 24″/20″ RX+ 30″/24″

3 Thrusters 95#/65# RX+ 115#/85#

4 pull ups RX+ C2B

5 Buuurrrppeees

6 Hang power cleans 95#/65# RX+ 115#/85#

7 Wall balls 20#/14# RX+ 10′ target

8 Kb swings 53#/35# Rx+ 70#/44#

9 double unders/27 singles

10 overhead lunges 45#/25# plate (5 each leg)

11 snatches 95#/65# RX+ 115#/85#

12 ounces of beer … chug or substitute 500 meter row!

The workout goes as follows 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 ect.  Anyone wearing an ugly sweater can minus 2 minutes from their time!!  If you can’t make it in, have a Merry Christmas!!