Reminder:  Our Holiday schedule is as follows:  Thursday, 12/24, we will have Open Gym and a 9:00 class only.  The traditional “12 Days of Christmas” workout will be followed by some Holiday donuts and coffee, in place of our annual Christmas party.  We are closed Christmas Day and will be back on schedule with Saturday’s classes at 8 and 9.

 

Level 1

“CrossFit Total”

Max loads in 3 attempts for:
Back Squat
Deadlift
Strict Press

Extra Credit:
3 Rounds
200m Run
10 Burpee Box Jumps  20″
Post loads and total.

 

Level 2

5 Rounds
200m Run
1 Rope Climb  20′
10 HSPU’s
15 Back Squats  135#/95# *from the floor
– Rest 5 minutes –
1500m Row
200m Plate Carry  2 x 35#/25#
*Hold plates the width of the plate.
Post time minus 5 minutes.

 

“Weight Vest Wednesday”
20#/14#

30 Double Unders
50 DB Hang Power Cleans  2 x 35#/25#
15 Burpees
30 Double Unders
50 DB Front Squats
15 Burpees
30 Double Unders
50 Pull Ups
15 Burpees
1 Mile Run
Post time.