Notice:  We are planning to have a small Christmas Party after we have our annual 12 Days of Christmas workout, Saturday 12/24 at 8:30 am.  Please, come join us for a great workout and celebrate Christmas with your sweat buddies afterward.

 

Level 1

“No Time Tuesday”
5 Sets
5 Deadlifts     *AHAP
5 Push Press   *AHAP
6 Strict Pull Ups
12 GHD Sit Ups
5 – 10 – 15 – 10 – 5  Unbroken Double Unders
20 Calories on Assault Bike
Post loads.

 

Level 2

Overhead Squat   3,3,3,3,3   *AHAP
+
50m DB Overhead Carry each arm X 5     *AHAP
+
Front Rack Bulgarian Split Squats   5,5,5,5,5    each leg   *AHAP
Post loads.

 

CrossFit Old School

800m Run
40 Wall Ball  20#/14#
40 GHD Sit Ups
40 Overhead Walking Lunges   35#/25#
40 Double Unders
40 Box Jumps  20″
40 Hand Release Push Ups
800m Run
Post time.