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 – MisFit
Warm-up
Floss Elbows/Bicep
4 Steady Rounds
10 DB Push Press
15 Cal Bike Erg
20 DU
Strength
Push Jerk
5×4 @ 80%
Olympic Lift
MisFit Clean Complex (2 Reps Every 90s for 9 minutes)
PC + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Technique Weight
WOD
Metcon (Time)
3 RFT
100′ DB Walking Lunge 50s/70s (regionals standard: one OH one in FR)
10 BMU
25/30 cal row
Interval
Metcon (4 Rounds for time)
Every 4 minutes x 16 minutes
Run 400 m
3 Legless Rope Climbs
Rest Remainder
If the run takes too long on assault runner, run 300m