CrossFit – Fri, Dec 20
CrossFit – Fri, Dec 20
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
10 Step-Ups
:15/:15 Box-assisted pigeon stretch
10 Air Squat
5/5 Cossack Squat
10 Bootstraps
Into
2 ROUNDS
10 Box Jumps (increase height second round)
10 Jumping Air Squat
:30 Squat Hold
Strength – All
Back Squat (10-10-10-10
Box Back Squats*)
*Squat to a Box that is at or slightly above parallel. Start Moderate and build to Heavy.
(Score is Weight)
Workout – Performance
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Box Jumps (30/24)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
Workout – Fitness
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Box Jumps (24/20)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
