CrossFit – Thu, Jan 8
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

Warm-up

10 each w/band:

pass thru

OHS

pull apart

face pull

alt runners lunge

lunge

w/hip/core band

10 steps right, then left

20 glute bridge

W/bar

1 shoulder press

1 push press

1 thruster

Push Press (5@65%, 5@75%, max @85%)
Metcon (Weight)

15 min EMOM

1. 10 T2B

2. 6 Thruster, 4 Bar facing burpees (choose weight)

3. 14 Jumping lunge

score = weight

rx complete all rounds on time

Cooldown

bretzel

3 pos scorpion

pancake