Saturday, Dec 22, 2018

Announcements

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 G (No Measure)

Warm Up G

2min Bike or Row

50 Single Unders

80′ Bear Crawl straight arms

10 Hollow Rocks

10 Supermans

10 x Scap Pushups

5 x 2 Pushup + 4 Alt Toe Taps

10 Hanging knee raises

10 x Band Peels

12 x Double DB or KB Deadlift

5 x each SA KB Hang Power Snatch

10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)

Bring a Buddy, Significant Other, or Your Child Wod.

5 Rounds or 18min cap

50 Air Squats

15 Burpees

25 DB Push Press 35/15

15 Burpees

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