Monday, Dec 31, 2018


Holiday Hours
Wed Dec 26:
Open Gym 8-10 am
Open Gym 5-7 pm
Thurs Dec 27 – Sun Dec 30: Regular Hours
Mon Dec 31:
Open Gym 7-11am
Tues Jan 1:
Open Gym 9-11am
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


DB Thrusters 35/15

Calorie Row or Bike or Assault Runner

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