CrossFit – Wed, Dec 18
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!
PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST
MVMT 1 – Bike (increase pace by 3-5 RPMs every round)
MVMT 2 – Hollow Hold
Into…
PART 2) 2-3 ROUNDS
10 SLOW Alt. Pike Shoulder Taps
5 Cat/Cows
10 Banded PVC Deadlifts
5 Jefferson Curls
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 Handstand Push-Ups + 5 Deadlifts (275/185)
2.) 7 Handstand Push-Ups + 7 Deadlifts (225/155)
3.) 5 Handstand Push-Ups + 10 Deadlifts (185/135)
(Score is Total Cals)
KG BB1: (125/85)
KG BB2: (100/70)
KG BB3: (85/60)
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 DB Push Press (Athlete Choice) + 5 Deadlifts (185/135)
2.) 7 DB Push Press (Athlete Choice) + 7 Deadlifts (155/105)
3.) 5 DB Push Press (Athlete Choice) + 10 Deadlifts (135/95)
(Score is Total Cals)
KG BB1: (85/60)
KG BB2: (70/47.5)
KG BB3: (60/42.5)
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)
