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 C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Time)
For Time
20 SH 2 OH 135/95
10 Burpee Box J Overs 24/20
18 Sh2 OH
9 BBJ
16 Sh2OH
8 BBJ
14 SH2 OH
7 BBJ
12 Sh2OH
6 BBJ
10 SH2OH
5 BBJ
8 SH2OH
4 BBJ
6 SH2OH
3 BBJ
4 SH2OH
2 BBJ
2 SH2OH
1 BBJ