CrossFit – Thu, Dec 19
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!
2 ROUNDS
40 Alt. Mountain Climbers
10 Scap Push-Ups
5/5 Thread the Needle*
10 Good Mornings*
*2nd RND complete 10 Arm Haulers & 10 KB Deadlifts
Into…
2 ROUNDS
10 Up-Downs*
10 Russian KB Swings*
10 Ring Rows
10 Scap Pull-Ups
*RND 2 complete 10 Burpees + 10 KB Swings
Complete One of the Below Gymnastics Options…
Gymnastics Option…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups
(No Measure)
30 Burpees to Target*
30 KB Swings (53/35)
30 Chest to Bars**
*Target ideally 6″ above standing reach.
**Pull-Ups reduce by 10 each round, 30-20-10.
(Score is Time)
KG KB: (24/16)
25 Burpees to Target*
30 KB Swings (35/26)
30 Pull-Ups or Jumping Chest to Bars**
*Target ideally 6″ above standing reach.
**Pull-Ups reduce by 10 each round, 30-20-10.
(Score is Time)
KG KB: (16/12)
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Cardio Choice
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
