CrossFit – Fri, Jan 2
New Years Holiday Hours
Wednesday NYE – last class is 4:30pm
Jan 1st 8:30 barbell & 9:30 CF
Then back to regular schedule on 1/2Sign up for MetFix Spark 4 week nutrition program by 1/10 and save $50 Thursday 6:30pm starting 1/15/26
Wednesday NYE – last class is 4:30pm
Jan 1st 8:30 barbell & 9:30 CF
Then back to regular schedule on 1/2Sign up for MetFix Spark 4 week nutrition program by 1/10 and save $50 Thursday 6:30pm starting 1/15/26
Warm-up
White (Time)
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
https://www.crossfit.com/workout/2011/11/08#/comments
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
https://www.crossfit.com/workout/2011/11/08#/comments
Cooldown
pigoen
calf
pancake
Soldier
Scorpion
Runners Lunge
Side Lunge
400 m run
high knees
butt kickers
30 sec hang from rig
10 hanging knee raises
1 rope climb
5 T2B
10 WL with plate