CrossFit – Fri, Dec 13
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

100 M Run

Samson

Soldier

Gate Openers

Side lunge

10 Scap Pull Ups

Empty Barbell 5 each:

Back Squat

Good Mornings

behind the neck press

Metcon (Time)

Partner Chipper

1 works 1 rests

Go in order, divide work however you want

100 OHS 75/55 (rx+ 95/65)

50 Double Unders

100 Deadlift

50 Wall Balls 20/14

100 Back Squat

50 Pull Ups

1 Mile Run

50 Partner Sit ups – high five at the top

40 min CAP

Cooldown

3 POS scorpion

Pigeon

Couch Stretch