CrossFit – Sat, Dec 6 Warm-Up Flow (Checkmark) General Prep + Specific Prep and Flow 200m Run 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :10/:10 PVC Pipe Prayer Stretch – Empty Barbell 2 Sets: 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Hang Power Snatch 10 Alternating V-Ups or V-Ups
CrossFit – Mon, Dec 22 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 2 Sets: For Quality 10 Down Dog + Up
CrossFit – Wed, Jan 7 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep :30 Jump Rope 6 Romanian Dealifts 6 Tall Muscle Cleans :10 Hollow Hold :10 Arch Hold 10 V-Ups or Alternating V-Ups
CrossFit – Fri, Jan 23 Will Lindsay (Time) 10 RFT w/Vest 3 Devils Presses @ 2×50/35# 22 Alternating Reverse Lunges @2×50/5# 19 Air Squats Vest: 20/14# L2: 3 Devils Presses @ 2×35/25# 22 Alternating Reverse Lunges @2×35/25# 19 Air Squats L1: DB @ 2×25/15# 22 Alternating Lunges 19 Air Squats Cap: 45 Mins Mobility (Checkmark)
CrossFit – Sun, Feb 8 Warm-Up Flow (Checkmark) General Warm-Up 2 Set: @ Warm-Up Load :30 Jump Rope Practice 12 Renegade Rows 8 Dual Dumbbell Narrow Stance Sumo Deadlift 6 Dual Dumbbell Hang Muscle Snatch 4 Alt Dual Dumbbell Reverse Lunges Specific Prep 2-3 Sets: Building to Working Loads 3 Devils Press 30ft (9m) Farmers
