CrossFit – Tue, Jan 6
Sign up for MetFix Spark 4 week nutrition program  by 1/10 and save $50 Thursday 6:30pm starting 1/15/26Making sure you read the email with the new class schedule…
Hyrox is Wed. 9:30am, 6:30pm and Friday 5:30pm.
Open Gym has also been added to Thursday 6:30pmOlympic Lifting Clinic with Coach Kristian is Sunday, Feb 2nd, 9am.  Save the Date.  Details and Sign up will be up in a week

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Accessory Work

Xo sym Iron Scap

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 KB Swings 35/26 (rx+ 53/35)

10 KB Snatch

10 KB S2OH

10 Goblet Squat

Cooldown

kneeling wrist

prone shoulder

3 pos scorpion