CrossFit – Sun, Dec 7
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
Snatch (4×2 90%)
Metcon (Time)
5 Rounds
15 Hollow Rocks
10 Power Snatch 75/55 (rx+ 95/65)
10 OHS
100 m run
1 min rest after each round
Time includes rests
Cooldown
couch
3 pos scorpion
prone shoulder
carioca
runners lunge
100 m run
soldier
side lunge
100 m run
10 pvc
pass thru
OHS
around world
3x w/bar
5 Snatch push press
5 OHS
5 Snatch Balance
3 snatch