Announcements
Holiday Hours
Wed Dec 26:
Open Gym 8-10 am
Open Gym 5-7 pm
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Thurs Dec 27 – Sun Dec 30: Regular Hours
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Mon Dec 31:
Open Gym 7-11am
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Tues Jan 1:
Open Gym 9-11am
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Wed Jan 2:
Ressume Regular Schedule
CrossFit 417 – CrossFit
Warm Up A 10min to complete (No Measure)
160′ side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160′ Single arm oh walk
45′ Power skips down 45′ back
45′ Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Time)
For Time
21-18-15-12-9-6-3
DB Thrusters 35/15
Calorie Row or Bike or Assault Runner