CrossFit – Fri, Dec 6
The Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?12 Deals of Xmas! 1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices. $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership. Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on whatever you need! Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account. Health Coach Intake with Lori – $100 off. GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available – first come first served. Save additional $150 – final price $2431.20 Email Lorim@crossfitsr.com to claim yours. Not for current annual memberships.
12/15 comp 8am-11:30am, party 11:30am-?12 Deals of Xmas! 1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices. $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership. Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on whatever you need! Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account. Health Coach Intake with Lori – $100 off. GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available – first come first served. Save additional $150 – final price $2431.20 Email Lorim@crossfitsr.com to claim yours. Not for current annual memberships.
Warm-up
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
https://www.wodconnect.com/workouts/whitten
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
https://www.wodconnect.com/workouts/whitten
Cooldown
½ kneeling Thoracic Rotation
Standing Pancake
Couch
200 m Run
Runners Lunge
Inch Worm
Side Lunge
2x
Carioca
5 KB Swing
5 Box Jumps
5 Burpees
5 WB