Thursday, Dec 21, 2017


Holiday Schedule
9am coach led class
10am Sports Performance/Open Gym
11am Open gym
10-12 Open gym
Sunday -Closed
Monday -Closed
9am Coach led class
10am Sports Performance /Open Gym
11am Open gym

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!

Jacked (4 x )

4rnds NFT

12 DB Bench Press

4-10 strict pullups

10 Arnold press

Metcon (AMRAP – Rounds and Reps)


6 x 10m Shuttle

20 Box Jumps 24/20(step-down)

10 Deadlifts 225/155

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