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Friday 12/13

12 Days of Christmas! Our annual 12 days of Christmas food & warm clothing drive is here! Please bring any non perishable food items or any new warm clothing or blankets This workout is open to ANY one members and non members alike. Friends and fellow CrossFitters are welcome to come too 12 Days of Christmas 1 Deadlift 225/155 2 Burpees 3 Pull ups 4 Toes to Bar 5 Push Ups 6 Alt. DB Snatch 50/35# 7 Box Jumps 8 Lunges 9 Sit Ups 10 Air Squats 11 Wall Balls 20/14# 12 DB Hang clean & jerk 6/6 50/35#


This workout id done just like the song starting with 1 deadlift, then 2 Burpees, 1 deadlift, then 3 Pull Ups, 2 burpees, 1 deadlift ..and so on




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Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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