CrossFit – Wed, Dec 3
SALE
25% off Designs for Health Supplements through 12/2 – see Sunday email for details
Merch Clearance tshirt/tank $10, Polo $15, Hoodie $20 + tax on everything – while supplies last
2 New Small Group Training programs join the line up for 2026. Sign up by 12/7 save $75 on 3x/week 1st month and $50 on 2x a week 1st month. MetPower – for GLP1 users & type 2 Diabetics. StrongHer in the Shift – for women in peri & menopause!
Buy a $100+ gift certificate and get $20 store credit added to your account!
25% off Designs for Health Supplements through 12/2 – see Sunday email for details
Merch Clearance tshirt/tank $10, Polo $15, Hoodie $20 + tax on everything – while supplies last
2 New Small Group Training programs join the line up for 2026. Sign up by 12/7 save $75 on 3x/week 1st month and $50 on 2x a week 1st month. MetPower – for GLP1 users & type 2 Diabetics. StrongHer in the Shift – for women in peri & menopause!
Buy a $100+ gift certificate and get $20 store credit added to your account!
Warm-up
Metcon (AMRAP – Rounds)
16 min EMOM
- 14 OH Lunges 75/55 (rx+95/65)
- 12/10 cal row (rx+ 15/12)
- 10 Power Snatch
- 2 wall walks (rx+ 3)
Cooldown
couch
pigeon
½ kneeling thoracic rotation
2 min cardio
10 each
alt scorpionair squat
cossack squt
–soldier kick
hamstring sweep
3×5 ea side
bulgarian split squat
nordic
ATG split
single leg RDL
Courtsey squat
2×6 w/bar
snatch grip push press
overhead lunge
power snatch
OH Squat