CrossFit – Thu, Dec 12
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
Front Squat (4×6 65%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Cleans 115/75 (rx+ 155/115)
Push Ups
Bonus Abs
3x
14 Med Ball Sit ups
16 Kayakers
Cooldown
Foam Roll
Banded Hip Stretch
Doorway Stretch
3x Rowling – 2 squat penalty
Empty bar: 5 Good morning, 5 Front Squat 5 Shoulder press