CrossFit – Wed, Dec 31
New Years Holiday Hours
Wednesday NYE  – last class is 4:30pm
Jan 1st 8:30 barbell & 9:30 CF
Then back to regular schedule on 1/2Sign up for MetFix Spark 4 week nutrition program  by 1/10 and save $50 Thursday 6:30pm starting 1/15/26

Warm-up

Hmstring Sweep

soldier Kick

Side Lunge

Inch Worm

20 Band GM

3 Rounds DT – start with empty Bar add weight each round

12 DL

9 HPC

6 Push Jerk

Deadlift (7×1 record heaviest 1)
DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
https://www.crossfit.com/workout/2009/04/14#/comments

Cooldown

up/down dog

pigeon

kneeling wrist