CrossFit – Tue, Dec 23
Christms Week Holiday Hours
12/23 Last Class is 4:30pm
Xmas Eve 2 Classes 8:30 & 9:30am
Christmas Day CLOSED
12/26 8:30 & 9:30am Coach Bon's birthday WOD – 80's theme per his request!
12/27 9am & 10am Advanced
Sunday regular schedule
12/23 Last Class is 4:30pm
Xmas Eve 2 Classes 8:30 & 9:30am
Christmas Day CLOSED
12/26 8:30 & 9:30am Coach Bon's birthday WOD – 80's theme per his request!
12/27 9am & 10am Advanced
Sunday regular schedule
Warm-up
Sumo Deadlift (4×2 92-95%)
Metcon (Time)
4 Rounds
15/12 Cal Row/bike/ski
15 Thrusters 95/65 (rx+ 115/75)
Cooldown
bretzel
pancake
3 pos scorpion
10 each pvc:
pass thru
good morning
hollow rock
superman
thrusters
cossack
3x 10 w/bar
GM
Back Squat wide stance
sumo DL
thrusters