CLOSED for Christmas!
21 She will give birth to a son, and you are to give him the name Jesus,[a] because he will save his people from their sins.”
22 All this took place to fulfill what the Lord had said through the prophet: 23 “The virgin will conceive and give birth to a son, and they will call him Immanuel”[b](which means “God with us”).
Today! FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
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Holiday Schedule Updates: or check the Schedule Here
Saturday, Dec. 24: There is a 10am WOD, 11am – 1pm Open Gym and a Noon Free Intro Class ONLY
Sunday, Dec. 25: CLOSED. The one day of the year we are CLOSED Merry Christmas!
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Push Jerk
3 x 5 (A)
~75%
AMRAP15:
Partner WOD
50 Double Unders
25 Box jumps 24/20
15 Clusters 135/95, Fx: 115/80
5 Rope Climbs
Finisher: Plank war on the elbows
Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
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Holiday Schedule Updates: or check the Schedule Here
Friday, Dec. 23: CANCELLED: 5:30pm/6:30pm WOD and 5:30pm Boot Camp
Saturday, Dec. 24: There is a 10am WOD, 11am – 1pm Open Gym and a Noon Free Intro Class ONLY
Sunday, Dec. 25: CLOSED. The one day of the year we are CLOSED Merry Christmas!
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Power Clean
5 x 2 (ME)
*Working Sets start at 85%
*Not Touch and Go
AMRAP 10:
200m run
20 Pistols, Fx: Air Squats
5 Muscle Ups, FX: 10 Ring Rows + 10 ring dips
Finisher:
GHD Back Extensons
3 x 10-15
Fx: Barbell Good Mornings
3 x 12-15 ”
Today! Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
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Holiday Schedule Updates: or check the Schedule Here
Friday, Dec. 23: CANCELLED: 5:30pm/6:30pm WOD and 5:30pm Boot Camp
Saturday, Dec. 24: There is a 10am WOD, 11am – 1pm Open Gym and a Noon Free Intro Class ONLY
Sunday, Dec. 25: CLOSED. The one day of the year we are CLOSED Merry Christmas!
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Turkish Get up:
3 x 12 (6 each side)
4 Rounds
20 Cal Row
40 Double Unders
20 KB/DB Step Ups 24/20 24/16, Fx: 16/12, 20 (suitcase carry)
Thursday: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
=========================================
Holiday Schedule Updates: or check the Schedule Here
Friday, Dec. 23: CANCELLED: 5:30pm/6:30pm WOD and 5:30pm Boot Camp
Saturday, Dec. 24: There is a 10am WOD, 11am – 1pm Open Gym and a Noon Free Intro Class ONLY
Sunday, Dec. 25: CLOSED. The one day of the year we are CLOSED Merry Christmas!
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Establish a 1 RM Snatch
No MetCon, this is a Heavy lifting day.
Finisher: Snatch Balance 3 x 2
Today! 8 Days of Hanukkah WOD!!
Today! Core Blast! 5:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Today! FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!
Today! FREE Chiropractic Adjustment by Arlington Pain and Rehab. Details Here
Thursday: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
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Holiday Schedule Updates: or check the Schedule Here
Friday, Dec. 23: CANCELLED: 5:30pm/6:30pm WOD and 5:30pm Boot Camp
Saturday, Dec. 24: There is a 10am WOD, 11am – 1pm Open Gym and a Noon Free Intro Class ONLY
Sunday, Dec. 25: CLOSED. The one day of the year we are CLOSED Merry Christmas!
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8 nights of Hanukkah
Partner Workout- One working one resting
8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 115/75(fx 115/75)
Tuesday: 8 Days of Hanukkah WOD!!
Tuesday: Core Blast! 5:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Tuesday: FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!
Tuesday: FREE Chiropractic Adjustment by Arlington Pain and Rehab. Details Here
Thursday: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
=========================================
Holiday Schedule Updates: or check the Schedule Here
Friday, Dec. 23: CANCELLED: 5:30pm/6:30pm WOD and 5:30pm Boot Camp
Saturday, Dec. 24: There is a 10am WOD, 11am – 1pm Open Gym and a Noon Free Intro Class ONLY
Sunday, Dec. 25: CLOSED. The one day of the year we are CLOSED Merry Christmas!
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Strength/Skill Schedule This Week
Monday: Deadlift
Tuesday: 8 Nights of Hanukkah WOD
Wednesday: Snatch
Thursday: Turkish Get Ups
Friday: Power Clean
Saturday: Push Jerk
Sunday: CLOSED Merry Christmas!
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Deadlift
3 x 12 (A)
*No Bounciing!
10 min AMRAP
10 KB Snatches (can go from hang or ground, 5 on each arm), 24/16
10 Chest to Bar Pull-ups Fx: Pull-ups
10 Tall Box Jumps (32/26) Fx: 28/24
Finisher: Accumulate 2:00 L-sit hang
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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Muscle up technique work
Open Wod 13.3
AMRAP 12
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups
Fx/Masters:
150 Wall balls to 9′ target
90 Double-unders
30 C2B
Finisher:
GHD Sit ups 5 x 10
or
Rower Pike ups
4 x 10