Thursday, Jan 3, 2019


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 D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Weight)

3 Rounds NFT

10 Double DB Press

8 Barbell RDLS

Metcon (Weight)

3 rounds NFT

15 DB Bench Press

10 Ring Rows

Metcon (AMRAP – Rounds)

Death by Down Backs


Run Down and Back every min add another round until unable to complete inside the min.

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