CrossFit – Tue, Dec 17
CrossFit – Tue, Dec 17
Upcoming Holiday Hours
12/24 Christmas Eve – 9am
12/25 Christmas Day – Closed
12/26 Day a/f Christmas – Closed
12/31 New Years Eve 5:30/6:30/8:30/9:30/Noon
1/1/25 – ClosedJan 6-10 Bring a Friend Week. All drop in fees waived!
12/24 Christmas Eve – 9am
12/25 Christmas Day – Closed
12/26 Day a/f Christmas – Closed
12/31 New Years Eve 5:30/6:30/8:30/9:30/Noon
1/1/25 – ClosedJan 6-10 Bring a Friend Week. All drop in fees waived!
Suggested Warm-Up
Warm-Up
2 ROUNDS
250m/200m Row (24-26SPM)
12 Alt. Reverse Lunges
150m/100m Row (26-28+SPM)
6/6 Split Squats
Into…
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Single Unders
MIN 2 – Deadbugs
MIN 3 – Double Under or Double Under attempts
MIN 4 – Sit-Ups
Strength – All
4 SETS (Weight)
10/10 Barbell Back Rack Reverse Lunges*
12-15 DB Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
*Keep Weight Light-Moderate.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
500/400m Row
100 Double Unders
50 Sit-Ups
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
400/350m Row
150 Single Unders
40 Sit-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers
*Option for Half Pigeon
-Rest as Needed b/t Sets-
(No Measure)
