CrossFit – Fri, Dec 26
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

Warm-up

10 each:

alt runners lunge

inch worm

scap pull ups

air squat

Set Up & Practice Movements

5 ea:

thrusters

pull up

push up

sit up

air squat

10 double unders

6 KB front rack lunge

10 KB swing

1 wall walk

3 C&J

Coach Bon’s Birthday WOD (Time)

80’s THEME – dress accordingly

“Party With The Girls”

“Fran” 27 Thrusters 95/65 (rx+ 115/75)

“Angie”

27 Pull Ups (rx+ strict)

27 Push Ups

27 Sit Ups

27 Air Squat

“Luna”

56 DU

27 KB Front Rack Lunge 53/35

“Helen”

400 M Run

27 KB Swings

7 Wall Walks (rx+ 10 Wall facing HSPU)

“Grace” 27 C&J (same bar)

40 min CAP

Cooldown

3 POS scorpion

couch

pigeon