Ashleigh
“The First RowOEL”
7 Rounds, On the 3:00
25/18 Calorie row
10 Shoulder to overhead (135/95)
Box Brief:
This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!!
Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.
Sean D
Megan & Katie
Squat Snatch
Build to heavy set of 3
“Snatching Through the Snow”
For Time:
20 Squat snatch (95/65)
20 Bar over burpees
15 Squat snatch
15 Bar over burpees
10 Squat nnatch
10 Bar over burpees
Box Brief:
Lifting clinic is this Thursday at 6:30pm. Sign up sheet will be at the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm classes will be cancelled to accommodate.
Holiday schedule:
Monday, December 25th – Christmas Day – Closed
Tuesday, December 26th – Open Gym – 7am-Noon
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon
Eric
Gym math can be difficult
“Bah Humbug”
20 Minute AMRAP:
30 KBS (53/36)
30 Step-ups (24/20)(53/36)
30 HRPU
30 Pull-ups
Box Brief:
This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!!
Holiday schedule:
Monday, December 25th – Christmas Day – Closed
Tuesday, December 26th – Open Gym – 7am-Noon
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon
RaJah
Gym mascot
Box Brief:
Happy Sunday! I always love to highlight just how amazing the CrossFit community can be. The newest episodic videos from HQ do a great job showcasing what makes each gym so special. It’s a short introduction to a long video but I hope you all enjoy.
Rachel & Sonia
“I Got 5’s On It”
3 Rounds:
5 Power cleans (185/135)
10 Front squats (185/135)
15 Box jumps (24/20)
20 T2B
Box Brief:
Have you done anything to help yourself recover this week? Remember to stretch, hydrate, and get quality sleep.
Emily
Trey
“Half & Half”
3 Rounds: teams of 2
Partner A – 400 Meter row + 200 Meter KB carry (35s/25s)
Partner B – 400 Meter run
Both partners work at the same time. Athletes switch once they have completed their required work.
If athlete B returns from the run before their partner completes their work, they will rest.
Box Brief:
Today is Bring a Friend Day!
Grayson
Nicole
Pause Bench Press
Build to heavy single
2 Rounds:
Max reps + 1 @80% of today’s 1RM (no pause)
Max reps + 1 @70% of today’s 1RM (no pause)
Max reps + 1 @60% of today’s 1RM (no pause)
3 Sets: not for time
10-15 Ring push-ups
20 Weighted sit-ups
Box Brief:
Thursday is Bring a Friend Day! (BAFD)
Brandi & Courtney
Melissa & Chad P
“Power Up”
12 Minute AMRAP:
150 Meter run
15 Power snatches (75/55)
Box Brief:
This Thursday is Bring a Friend Day (BAFD)!
Evan
