Friday, Dec 21, 2018


Holiday Hours
Mon 24th 8-9am Open Gym
Tue 25th CLOSED
Wed 26th Open Gym 8-9am, 5-6pm
Thurs/Fri/Sat/Sun Regular Hrs
Mon 31st 7-11am Open Gym
Tue 1st Open Gym 9-11am
Wed 2nd Open Gym 7-8am, 5-6pm Class
Thurs 3rd Resume Regular Schedule

CrossFit 417 – CrossFit

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

20 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

4 Ring MU

8 Power Clean & Jerk 135/95


rest 4min

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

4 Bar MU

8 Sand bag or DBall Cleans

scale all mu to burpee pullups or reverse burpees

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