CrossFit – Wed, Jan 7
Sign up for MetFix Spark 4 week nutrition program  by 1/10 and save $50 Thursday 6:30pm starting 1/15/26Making sure you read the email with the new class schedule…
Hyrox is Wed. 9:30am, 6:30pm and Friday 5:30pm.
Open Gym has also been added to Thursday 6:30pmOlympic Lifting Clinic with Coach Kristian is Sunday, Feb 2nd, 9am.  Save the Date.  Details and Sign up will be up in a week

Warm-up

2 min cardio

soldier kick

samson

side lunge

3 squat 3 step

gate openers

1 min jump rope

4 min amrap

5 burpees

5 superman

5 hollow rock

5 front squat

10 DU

Front Squat (5@65%, 5@75%, max@85%)
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cooldown

couch

pigeon

calf