Holiday Hours: Saturday, December 23, we will have an 8:00 class only. Following the class, we will have our annual Christmas White Elephant gift exchange. Sunday, Christmas Eve, will have theregular open gym schedule. We are closed Christmas Day.
Level 1
EMOM for 10 minutes
Odd minutes: 5 Bench Press *AHAP
Even minutes: 5 Strict Pull Ups
+
21 – 15 – 9
KB Flip Squats 53#/35#
KB SDLHP
KB Walking Lunges
Calorie Row
Post load and time.
Level 2
70 Hang Power Clean and Jerks 95#/65#
60 Pistols
50 Back Squats
40 HSPU’s
30 CTB Pull Ups
20 Burpees
Post time.
CrossFit Old School
3 Rounds
30 KB Deadlifts 2 @ 35# / 2 @ 26#
20 KB Front Rack Step Ups 20″/16″
30 KB Bent Over Rows
20 KB Push Jerks
200m Run
Post time.
5:15
L1
Rose 65#/19:04
Diana 155#/13:09 Rx
Cathy 75#/15:59 Rx
Carolyn 90# PR/13:20
Rob 135#/20:50 Rx
Chris F. 165#/14:29 Rx
Tyler H. 145#/18:10
James 145#/14:17 Rx
L2
Milly 26:21 Rx
Amadi 25:00 Rx
Jake 23:50 Rx
8:00
L1
Stroup 225#/9:20
Tim S. 155#/-
Laurie 85#/25:43 Rx
Beverly 85#/15:03 Rx
Ed 225#/12:23 Rx
Serens 75#/14:22
9:00
Ahmad 135#/15:04 Rx
Nicole H.85#/14:36 Rx
Felica 55#/12:59 Rx
Amanda 85#/15:54 Rx
Linda 75#/15:17 Rx
Tina 85#/12:48 Rx
L2
Alex 19:55 Rx
12pm
L1
Darin 120#/ 15:56
Nico 135#/ 15:04
Tiffany 85#/ 8:00 1/2
Sam 185#/ 14:38 Rx
L2
JoJo 15:37 Rx
Dave M. 21:58 Rx
Steve-O 22:30 Rx
Dalton 22:03 Rx
4PM
L1
Madison 65#/11:25Rx
Delilah 75#/16:06
Sonya 45#/16:26
Shannon 70#/15:41
Pat 175#/15:23Rx
Dylan M 85#/11:20
Kennedy 65#/10:56
L2
Jeff W 26:20Rx
Trapp 24:59Rx
CFOS
Ira 28:07
5PM
L1
Jimmy 155#/12:53Rx
Dalton 195#/9:55Rx
Jeria 75#/15:11Rx
L2
Warren 37:17
Chris B 28:32Rx
Maddie 22:46Rx
CFOS
Cami 16:44Rx
Sloane 16:34Rx
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