CrossFit – Mon, Dec 23
CrossFit – Mon, Dec 23
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
1:00 Bike
Into…
2 ROUNDS
10 Air Squats
10 PVC Pass Through
10 Behind the Neck Strict Press
5/5 Around the Worlds
5 PVC Snatch Balance
10 PVC OH Squat
Into…
2 ROUNDS
:45 Bike
5 Snatch Deadlift
5 High Hang Muscle Snatch
:20 OH Hold
5 OH Squats
Into…
:45 Bike (goal: finish workout cals)
Strength – All
Snatch (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch*)
*Not necessarily 1-Rep Max…looking for a Heavy Single Rep for the Day. Option for Squat or Power.
(Score is Weight)
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
12/10 Cal Bike
7 Hang Squat Snatch (75/55)
(Score is Rounds + Reps)
KG BB: (35/25)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
10/8 Cal Bike
7 Hang Power Snatch (75/55)
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
