CrossFit – Wed, Jan 1
CrossFit – Wed, Jan 1
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 ROUND
400m Run
10 Bodyweight Good Morning
5 Inch Worms
10 Lateral Hops Over Bar*
10/10 Adductor Rocks
10 Alt. Child’s Pose Lat Stretch
10 Alt. Cossack Squat
5 Broad Jumps
into…
2 ROUNDS
6 Up-Downs Over Bar**
6 Jumping Squats
6 Deadlifts
6 Hang Muscle Clean + Elbow Punch
*Option for just Hops in Place
**Option for Up-Downs in Place
Workout of the Week – Performance
HIT THE GROUND RUNNING (PERFORMANCE) (Time)
2 ROUNDS FOR TIME
800m Run
40 Deadlifts (155/105)
30 Burpees Over Bar
20 Hang Power Cleans
10 Burpees Over Bar
(Score is Time)
KG BB: (70/47.5)
Workout of the Week – Fitness
HIT THE GROUND RUNNING (FITNESS) (Time)
2 ROUNDS FOR TIME
800m Run
40 Deadlifts (115/75)
30 Burpees
20 Hang Power Cleans
10 Burpees
(Score is Time)
KG BB: (52.5/35)
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)
