CrossFit – Wed, Dec 24
Christms Week Holiday Hours
12/23 Last Class is 4:30pm
Xmas Eve 2 Classes 8:30 & 9:30am
Christmas Day CLOSED
12/26 8:30 & 9:30am Coach Bon's birthday WOD – 80's theme per his request!
12/27 9am & 10am Advanced
Sunday regular schedule
12/23 Last Class is 4:30pm
Xmas Eve 2 Classes 8:30 & 9:30am
Christmas Day CLOSED
12/26 8:30 & 9:30am Coach Bon's birthday WOD – 80's theme per his request!
12/27 9am & 10am Advanced
Sunday regular schedule
12 days of Christmas (Time)
1 power snatch (105/75)
2 ring dips
3 burpees
4 pull ups
5 t2b
6 push ups
7 air squats
8 jumping lunges
9 box jumps(24/20)
10 wall balls(20/14)
11 kb swings 53/35
12 thrusters (105/75)
Performed like the song- each time you move on to another exercise you must go back and do the previous exercises before you advance.
2 ring dips
3 burpees
4 pull ups
5 t2b
6 push ups
7 air squats
8 jumping lunges
9 box jumps(24/20)
10 wall balls(20/14)
11 kb swings 53/35
12 thrusters (105/75)
Performed like the song- each time you move on to another exercise you must go back and do the previous exercises before you advance.
Jeff Drouin’s 12 Days of Xmas (Time)
1 Power Clean 95/65
2. Front Squat
3. Shoulder Press
4. Back Squat
5. Arm Curls
6. Power Snatch
7. Pendlay Rows
8. Deadlift
9. Push Jerk
10. Hang Clean
11. Sumo Deadlift
12. Push Press
2. Front Squat
3. Shoulder Press
4. Back Squat
5. Arm Curls
6. Power Snatch
7. Pendlay Rows
8. Deadlift
9. Push Jerk
10. Hang Clean
11. Sumo Deadlift
12. Push Press
Cooldown
3 pos scorpion
½ kneeling thoracic rotation
couch