Monday December 31st

We are open 5am – 5:30pm Kid’s CrossFit at 5:30pm (after gym is closed) “Belly Flop” 21-15-9: Box Jump Overs, Power Cleans CTB Pull-Ups, Front Squats Lateral BB Burpees, Push Jerks Rx Box – 24″/20″ Rx –...

Saturday, December 29th

In Teams of 3,  AMRAP 30: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medball Squat Jumps (30/20) 8/6 Calorie Assault BikeObstacle Course Race (OCR) Training (6:45am – 8:00am):Teams of 3 working at the same time.  Teams will be assigned at the workout to make...

Friday December 28th

“Joker” 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar,...

Thursday December 27th

Normal hours today! “Round Trip”6 Rounds, On the 3:00:20/14 Calorie Row40 Double Unders5-5-4-4-3-3 Hang Squat CleansClimb in weight on the hang squat clean. Stamina WOD (6:00pm – 7:30pm):For time:50 reps of- Bike (cals; 40cals women)- Thrusters (55/45#)- Box...