CrossFit – Wed, Dec 11
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.

Warm-up

10 Cal Row/bike/ski

Side Lunge

Runners Lunge

High Knee

Butt Kickers

Calf Stretch

100 M Run

200 meter run (Time)
200 meter run for time

8x 200 M Run

Record fastest

rest as needed

Metcon (AMRAP – Rounds and Reps)

2:30 min Amrap

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

5 Headcutters

1 Min Rest

Metcon (AMRAP – Rounds and Reps)

2:30 min amrap

5 Headcutters

10 Goblet Squat

Cooldown

Couch

Pigeon

Calf Stretch