WOD

Scheduling Announcements:

December 24th: Open Gym 9AM to 11AM, (12 Days of Christmas WOD)

December 25th: Closed

December 31st: 8am bootcamp 9,10AM Crossfit Only

WOD

EVERY 4:00 x 5 SETS 

15 Kettlebell Swing (53/35)|(35/26)

15 Burpee

15 T2B 

FINISHER 

3 SETS

10 DB Chest Press

10 DB Chest Fly

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken. 

Scheduling Announcements:

December 31st, 8am bootcamp 9,10AM Crossfit Only

WOD

5 ROUNDS FOR TIME 

21/18 Calorie Bike

15 Power Cleans (95/65)|(75/55)

9 HSPU*

*Sub Pike Push-ups on Box or H.R. Push-up 

WOD

Strength/Skill

Front Squat

5-3-1-1-1

• 5 Moderate
• 3 Moderate-heavy
• 1s build to a heavy

Workout

EMOMx20

Min 1 – 18/14 Cal Row

Min 2 -15 DB Front Squats (50/35)(35/20)

Min 3 – 10 Up-Down+Box Jump Over

Min 4 – Rest

WOD

Strength/Skill

Split Jerk

5-3-1-1-1

• 5 Moderate
• 3 Moderate-heavy
• 1s build to a heavy

Workout

AMRAPx10

200m run

8 Shoulder to OH(155/105)(115/75)

GYM CLOSED TODAY

We hope you had a great time at the Christmas Party