CrossFit – Sun, Jan 5 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up 1 ROUND Jog Shuttle Run High Knees Butt Kickers Side Shuffle x2 Shuttle Run x 2 Into… 2 ROUNDS 10 KB Deadlift 10 Alt Tuck-ups :30 Plank :30 Hollow Hold Into… 1 ROUND 2 Shuttle Runs
CrossFit – Sat, Jan 4 Jan 6-10 Bring a Friend Week. All drop in fees waived! Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 25 Wall Ball Shots 25 Kettlebell Swings 25 Stationary Lunges RX 20/14; 53/35
CrossFit – Fri, Jan 3 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches
CrossFit – Thu, Jan 2 Jan 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
CrossFit – Wed, Jan 1 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 – 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
