CrossFit – Thu, Dec 25 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 Merry Christmas! (Checkmark)
CrossFit – Sat, Jan 10 Warm-Up Flow (Checkmark) General Prep: 3 Sets: For Quality 200m Run 10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings 10 Alt Dead-Bugs 10 Alt Bird-Dogs :15/:15 Single Arm Plank Hold Kettlebell Race Tap Game Warm-Up Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups
CrossFit – Mon, Jan 26 Warm-Up Flow (Checkmark) 400m Run – 2 Sets 5/5 World’s Greatest Stretch 10 Supine Banded Psoas March 5/5 Single Leg Box Step-Down 5 Up Dog to Down Dog Pike Push-Ups 8 Dual DB or KB Deadlifts 6 Dual DB or KB Hang Cleans 4 Dual DB or KB Push Press
