CrossFit – Sun, Dec 15 Upcoming Holiday Hours12/24 Christmas Eve – 9am12/25 Christmas Day – Closed12/26 Day a/f Christmas – Closed12/31 New Years Eve 5:30/6:30/8:30/9:30/Noon1/1/25 – Closed SUNDAY FUNDAY (Time) 2 Mile Run -Into- “Invisible Fran” 21-15-9 Air Squats Push Ups
CrossFit – Sat, Dec 14 12/14 Nightmare Before Christmas – No Community WOD12/14 – 7pm – Christmas party at Scruffy Murphys No Community WOD. Come cheer on the athletes participating in the Nightmare Before Christmas
CrossFit – Fri, Dec 13 12/14 Nightmare Before Christmas – No Community WOD12/14 – 7pm – Christmas party at Scruffy Murphys Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 5/5 Groiners with a twist :30 Hollow Hold 10 Superman Lifts 5/5 Cat Cow Into… 2 ROUNDS 10 Step-Ups (Box Jumps 2nd Round) 10 BB RDL
CrossFit – Thu, Dec 12 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4
CrossFit – Wed, Dec 11 Suggested Warm-Up Warm-Up 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or
