CrossFit – Sun, Dec 8
The Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?12 Deals of Xmas! 1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices. $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership. Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on whatever you need! Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account. Health Coach Intake with Lori – $100 off. GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available – first come first served. Save additional $150 – final price $2431.20 Email Lorim@crossfitsr.com to claim yours. Not for current annual memberships.
12/15 comp 8am-11:30am, party 11:30am-?12 Deals of Xmas! 1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices. $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership. Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on whatever you need! Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account. Health Coach Intake with Lori – $100 off. GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available – first come first served. Save additional $150 – final price $2431.20 Email Lorim@crossfitsr.com to claim yours. Not for current annual memberships.
Warm-up
Sumo Deadlift (5@40%, 50%, 60%)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
https://www.crossfit.com/workout/2010/12/24#/comments
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
https://www.crossfit.com/workout/2010/12/24#/comments
Cooldown
up/down dog
Kneeling Hamstring
Pigeon
3 Rounds Rowling – 2 push up penalty
2x
6 seated GM
6 Good mornings
6 back squats
6 Power Cleans
6 Push Jerk