CrossFit – Wed, Dec 20
 12/22 Last class of the day is 4:30pm
 12/23 9am reservation required (limit 20) 10am Adv. class reservation required (limit 22)
 12/24 Christmas Eve ~ 12 days of Christmas 7-8:30am reservation required (limit 24) 8:30-10:00am reservation required (limit 24)
 12/25 Christmas Day ~Closed
 12/26 (Tuesday) 8:30am Barbell Fury reservations required (limit 18) 9:30 am CrossFit No reservation needed (no limit) 4:30pm No reservation needed (no limit)All items on the Merch Rack are $20 (unless noted otherwise on the hanger).  Please remember to write down your purchase on the merchandise sheet by the sign in computer.Hoodies are in!  Check the Merch rack – it will have your name on the hanger.
If you're interested in one of the 4 extras, email Coach Lori

Accessory Work



Bird dog (each side)

Band Pull Aparts

Prone Shoulder Press

3×5 each leg – ATG Split Squat

3×8 Nordic or Partner Nordic

Metcon (AMRAP – Rounds and Reps)

17 min Amrap

5 Deadlift 225/155 (rx+ 275/195)

10 Hollow Rocks

20 Mtn Climbers

30 Double Unders