Reunited and it feels so good! Shelby is home, Jen is feeling better and Oakley is happy. Can't wait to have these three back at the gym. Everyone misses y'all!!!
Reminder about this upcoming week:
We are open normal hours Monday and Tuesday. There will only be ONE WOD on Wednesday at 9am. We are closed Thursday and Friday. There will be no CrossFit kids next week.
Use these days off to spend time with your friends and family and remember the true meaning of Christmas. Don't worry we will take care of your christmas slump with some awesome workouts when we all get back to the gym. =)
Row 300 meters or R2R
10 PVC windmills
10 PVC passthroughs
10 Posterior chain
Pick a skill. Use this time to get some tips from your trainer on areas you need help in!
15 min AMRAP
50 meter run
5 KB swings (35/25) heavy for competitors
5 pull-ups (chest to bar)
100 meter run
10 KB swings
150 meter run
15 KB swings
*Continue to add 50 meters to the run and 5 reps of KB swings and Pull-ups per round. You have 15 min to get as far as you can.