Holiday Schedule
Please note the following schedule modifications for the next few weeks:
- Monday 12/23 – No CrossFit kids, normal schedule otherwise
- Tuesday 12/24 – Open gym 7:30am – 10:30am, one class at 8:30am (with childcare)
- Wednesday 12/25 – Closed
- Thursday 12/26 – Open gym 7:30am – 9:30am, one class at 8:30am (no childcare)
- Tuesday 12/31 – Open gym 7:30am – 10:30am, one class at 8:30am (childcare pending)
- Wednesday 1/1 – One class at 8:30am (no childcare)
You can view the complete schedule here.
MONDAY, DEC 23
STRENGTH
Front Squat:
6 reps @ 70%
4 reps @ 75%
2 reps @ 85%
4 reps @ 80%
6 reps @ 75%
Warm up and begin first working set at the indicated percentage. The idea is for the second set of 4 and set of 6 to be heavier than the first sets. If you do not know your percentages, just warm up to a moderate set of 6 then work your way through the rep scheme.
METCON
AMRAP 10:
20/15 cal bike
70m cross-body carry (2 x 53/35)
Cross-body carry = KB farmer carry in one hand, KB OH carry in other. Switch arms after 35m (at the end of the building)
TUESDAY, DEC 24
2019 “12 Days of Christmas”
For time:
1 200m run
2 strict pull-ups
3 box jumps (30/24)
4 shoulder to overhead (135/95)
5 hang power clean (135/95)
6 deadlift (135/95)
7 Russian KB swings (70/53)
8 goblet lunges, alt leg (70/53)
9 burpees
10 dips (ring or bar)
11 sandbag squat
12 power snatch (135/95)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Wednesday, DEC 25
Closed…Merry Christmas!
THURSDAY, DEC 26
METCON
Every 5:00 x 4:
30 double DB deadlift (2 x 50/35)
20 wall balls (20/14)
20/15 cal row
Note time each round
FRIDAY, DEC 27
STRENGTH
Every 1:30 x 8:
1 squat clean + 1 push jerk + 1 split jerk
Build in weight over the 8 sets.
METCON
AMRAP 12:
10 pull-ups
8 hang squat cleans (155/105)
6 push jerks (155/105)
SATURDAY, DEC 28
METCON
3 rounds:
800m run
80 double unders
24 DB snatch, alt arm (50/35)