CrossFit – Sun, Dec 22
CrossFit – Sun, Dec 22
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
1:00 Row
10 Box Step Ups
20 Crunches
10 Shoulder Taps
Into…
2 ROUNDS
6 Alt. DB Step Ups*
6 Narrow Grip Tricep Push-Ups
:10 Support Hold
:10 Bottom Dip Hold
*Build to workout weight
Workout – All
FOR TIME* (Time)
200/150 Cal Row
150 Sit-Ups
100 DB Alt. Step-Ups (Athlete Choice)**
50 Strict Ring or Bar Dips
*Partition Reps and Movements in any order to complete for time.
**Hold DB any way above the waist.
(Score is Time)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
