Archive Monthly Archives: December 2019

CrossFit WOD, December 28, 2019

12/28/2019
YOU ALL SPOKE!!! We listened.

Thank you all for speaking up and letting us know how much you would miss us during the Holiday Schedule!

 **NEW HOLIDAY SCHEDULE WILL BE AS FOLLOWS!**
Monday 12/23/19
Last class will be at 4:30 pm.

Tuesday 12/24/19 Christmas Eve
6:30AM-8:30AM-10AM

12/25-12/16 NO CLASSES

12/27 Friday 8AM-12PM  OPEN GYM

12/28 Normal Saturday Schedule

12/29  No Classes

12/30 & /12/31 Monday-Tuesday 8AM-12PM OPEN GYM

1/1/20 CLOSED

REGULAR SCHEDULE WILL START BACK UP TUESDAY 1/2/19

THANK YOU!

Fitness
Metcon (AMRAP – Reps)
Partner WOD:

Every 7 Minutes x 5 Rounds
6 Minutes On
1 Minute REST

400m Run(100m Relays)
30 Burpee Pull Ups
Max Clean and Jerks(95/65)

Level 1
Metcon (AMRAP – Reps)
Partner WOD:

Every 7 Minutes x 3 Rounds
6 Minutes On
1 Minute REST

200m Run(100m Relays)
20 Burpee Jumping Pull Ups
Max Clean and Jerks

Level 2
To All a Goodnight (AMRAP – Reps)
Partner WOD:

Every 7 Minutes x 5 Rounds
6 Minutes On
1 Minute REST

400m Run(100m Relays)
30 Burpee Pull Ups
Max Clean and Jerks(135/95)

CrossFit WOD, December 24, 2019

12/24/2019
YOU ALL SPOKE!!! We listened.

Thank you all for speaking up and letting us know how much you would miss us during the Holiday Schedule!

 **NEW HOLIDAY SCHEDULE WILL BE AS FOLLOWS!**
Monday 12/23/19
Last class will be at 4:30 pm.

Tuesday 12/24/19 Christmas Eve
6:30AM-8:30AM-10AM

12/25-12/16 NO CLASSES

12/27 Friday 8AM-12PM  OPEN GYM

12/28 Normal Saturday Schedule

12/29  No Classes

12/30 & /12/31 Monday-Tuesday 8AM-12PM OPEN GYM

1/1/20 CLOSED

REGULAR SCHEDULE WILL START BACK UP TUESDAY 1/2/19

THANK YOU!

Fitness
Metcon (Time)
100m Run
2 Man Makers
3 DB Deadlifts
4 Burpee
5 DB Srict Press
6 Toes-to-Rig
7 Knee Push Up
8 Reverse Lunges
9 Kettle Bell Swings(Russian)
10 Abmat Sit Ups
11 Air Squats
12 Calorie Row

Level 1
Metcon (Time)
100m Run
2 Man Makers(40/25)
3 Deadlifts(155/105)
4 Bar Facing Burpee
5 DB Srict Press(40/25)
6 Hanging Knee Raises
7 Hand Release Push Up
8 Reverse Lunges(40/25)
9 Kettle Bell Swings(44/25)
10 Abmat Sit Ups
11 Wall Balls(14/10)
12 Calorie Row

Level 2
12 Days of Christmas Kaizen Style (Time)
100m Run
2 Man Makers(50/35)
3 Deadlifts(225/155)
4 Bar Facing Burpee
5 Handstand Push Up
6 Toes-to-Bar
7 Hand Release Push Up
8 Reverse Lunges(50/35)
9 Kettle Bell Swings(53/35)
10 Abmat Sit Ups
11 Wall Balls(20/14)
12 Calorie Row

CrossFit WOD, December 23, 2019

12/23/2019
YOU ALL SPOKE!!! We listened.

Thank you all for speaking up and letting us know how much you would miss us during the Holiday Schedule!

 **NEW HOLIDAY SCHEDULE WILL BE AS FOLLOWS!**
Monday 12/23/19
Last class will be at 4:30 pm.

Tuesday 12/24/19 Christmas Eve
6:30AM-8:30AM-10AM

12/25-12/16 NO CLASSES

12/27 Friday 8AM-12PM  OPEN GYM

12/28 Normal Saturday Schedule

12/29  No Classes

12/30 & /12/31 Monday-Tuesday 8AM-12PM OPEN GYM

1/1/20 CLOSED

REGULAR SCHEDULE WILL START BACK UP TUESDAY 1/2/19

THANK YOU!

Fitness
Metcon (AMRAP – Reps)
3 Rounds for Reps:

1:00 Thrusters
1:00 Power Cleans
1:00 Step Overs
1:00 Ring Rows
1:00 Assault Bike Calories
1:00 Rest

Level 1
Metcon (AMRAP – Reps)
3 Rounds for Reps:

1:00 Thrusters(75/55)
1:00 Power Cleans(75/55)
1:00 Box Step Overs(24/20)
1:00 Jumping Pull Ups
1:00 Assault Bike Calories
1:00 Rest

Level 2
Fight Club (AMRAP – Reps)
3 Rounds for Reps:

1:00 Thrusters(95/65)
1:00 Power Cleans(95/65)
1:00 Box Jump Overs(24/20)
1:00 Pull Ups
1:00 Assualt Bike Calories
1:00 Rest

CrossFit WOD, December 21, 2019

12/21/2019
HOLIDAY SCHEDULE!

There will be no open gym or yoga this Sunday!
The last class on Tuesday, 12/24 will be 9:00am
We will be closed Wednesday, 12/25 – Wednesday 1/1.
Classes resume as normal on Thursday, 1/2/2020!

The new MGM session will start 1/6/2020.

Have a great holiday!

Fitness
Metcon (Time)
Partner WOD:

30-24-18-12-6

Calorie Bike
Bench Press

Level 1
Metcon (Time)
Partner WOD:

50-40-30-20-10
Calorie Assualt Bike
Bench Press(95/65)

Level 2
Metcon (Time)
Partner WOD:

50-40-30-20-10
Calorie Assualt Bike
Bench Press(135/95)

CrossFit WOD, December 20, 2019

12/20/2019
HOLIDAY SCHEDULE!

There will be no open gym or yoga this Sunday!
The last class on Tuesday, 12/24 will be 9:00am
We will be closed Wednesday, 12/25 – Wednesday 1/1.
Classes resume as normal on Thursday, 1/2/2020!

The new MGM session will start 1/6/2020.

Have a great holiday!

Fitness
Metcon (Time)
100m Run
15 Medball Sit Ups
15 Burpees
100m Run Backwards
12 Medball Sit Ups
12 Burpees
100m Run
9 Medball Sit Ups
9 Burpees
100m Run Backwards

Level 1
Metcon (Time)
200m Run
21 Hanging Knee Raises
21 Burpee
200m Run Backwards
15 Hanging Knee Raises
15 Burpee
200m Run
9 Hanging Knee Raises
9 Burpee
200m Run Backwards

Level 2
Rabbit Hole (Time)
400m Run
21 TTB
21 Burpee
200m Run Backwards
15 TTB
15 Burpee
400m Run
9 TTB
9 Burpee
200m Run Backwards

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