SCHEDULE UPDATE FOR TODAY: AFTERNOON OPEN GYM 12:00 – 1:00PM
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
EMOM 15
1: 15 – 20 Kettlebell Hollow Rocks
2: 20 – 25 Hollow Rocks
3: 5 Plank to Pike on Box (3 sec. pause in pike)
4: 200m Run
5: Rest
Conditioning:
3 Rounds
20 Hang Power Snatches (75/55) (Fx: 55/35)
20 Hang Power and Clean and Jerks (75/55) (Fx: 55/35)
20 Burpees over the Barbell
Normal schedule
Strength:
20 Min to Establish:
10RM Back Squat
Conditioning:
3 Rounds
21 Kettlbell Swings (32/14) (Fx: 24/16)
7 Double Dip Muscle Ups (Fx: 14 Ring Dips)
4:30pm Holiday WOD only!
Conditioning:
AMRAP 35
With a Partner
50 Double Unders
40 Push Ups
30 Sit Ups
20 Pull Ups
1000m Run (Together)
Merry Christmas BCF! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!
Matthew 1: 21-25: 21 She will give birth to a son, and you are to give him the name Jesus,[f] 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”[g](which means “God with us”). 24 When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife. 25 But he did not consummate their marriage until she gave birth to a son. And he gave him the name Jesus.
HOLIDAY SCHEDULE UPDATE: Normal schedule through the noon WOD. All evening classes cancelled.
Strength:
20 Min to Establish:
10RM Bench Press
Conditioning:
AMRAP 8
3 – 6 – 9 – 12….
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Box Jump Overs (24/20)
| Monday | Deadlifts | Core Blast (6:45 pm) |
| Tuesday | Bench Press | |
| Wednesday | CLOSED | Merry Christmas! |
| Thursday | 4:30pm Holiday WOD | |
| Friday | Back Squats | |
| Saturday | Accessory strength | Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Strict Press | Yoga (10:00 am) |
Strength:
20 Min to Establish:
10RM Deadlift
Conditioning:
AMRAP 12
20/17 Calorie Row (Fx: 15/12)
1 Legless Rope Climb + 1 Rope Climb (Fx: 2 Rope Climbs)
10:00 AM
Yoga with Kristen!
Strength:
E2MOM 10
10 Push Jerks @60 – 65%
Conditioning:
AMRAP 15
5 – 10 – 15 – 20….
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Sit Ups
200m Run Between Rounds
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E3MOM 15
5 High Hang Squat Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++
Conditioning:
3 Rounds
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees over the Dumbbell
Strength:
E2MOM 18
1: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar
2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)
3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups
Fx:
1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg Raise
2: 0:30 – 1:00 Pike Handstand Hold on Box
3: 5 Kip Swings + 5 Kipping Pull Ups
Conditioning:
5 Rounds
Work 0:45/ Rest 0:30
Max Reps Wall Balls (20/14)
