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 Hips
3 Steady Rounds
10 Good Mornings
Row 500m
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 Sumo DLHP
4 DB Burpee Step Overs 20″/24″ 35s/50s
Interval
: Metcon (5 Rounds for time)
Every 3 Minutes x 5 Rounds
15 TTb
15 Box Jump Overs 24″/30″
15 OHS 65/95
Rest remaining time
Extra
Metcon (Time)
For completion
10 Rounds
3 parallette HSPU
30 DU
Rest as needed between rounds
Log time if you want