“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” – Greg Glassman
Do 1, then 2-1, then 3-2-1 then 4-3-2-1….
12 Days of CrossFit
1 Squat Snatch @ 135/95
2 Boxjumps @ 30/24
3 Push Presses @ 135/95
4 T2B
5 Hang Power Cleans @ 135/95
6 Hand Release Push Ups
7 Deadlifts @ 135/95
8 GHDSU
9 KB Swings @ 70/35
10 Lunges (each side)
11 Wallball @ 20/14
12 Cal Bike or Row
Scaled:
1 Power Snatch @ 95/65
2 Boxjumps @ 24/20
3 Push Presses @ 95/65
4 T2B (KTC)
5 Hang Power Cleans @ 95/65
6 Hand Release Push Ups
7 Deadlifts @ 95/65
8 Abmat Sit Ups
9 KB Swings @ 53/35
10 Lunges (10 each side)
11 Wallball @ 20/14
12 Cal Bike or Row
Today: Open 10-12 am
Dec 25 – Closed
Dec 26 – Classes at 9,10am and 5,6,7 pm (Double Under Seminar @ 5pm with Mike)
Dec 31 – Open Gym from 8-11 am
Jan 1- Closed