East, Thursday, 12/20/2018
CROSSFIT
*Deload Week
Metcon
20 Minute AMRAP
Partner WOD
20 Ring Rows
40 Plank Up Downs
60 RKBS
80 MedBall Russian Twists
COMPETITOR / EXTRA STRENGTH
-rest-
LEANX
3 Rounds:
20 Quick Mountain Climbers
10 Slow Mountain Climbers
10 Sec Pigeon Stretch/Side
10 Rockbacks
5 Frog Hops
-then
25 Min AMRAP with Partner:
50 Box Step Ups
50 Burpee Box Jump Overs
50 Med Ball Reverse Lunges
50 Med Ball Sit Ups over Box
50 Wall Balls
BOX NEWS
- New Years Challenge Sign-Ups are LIVE and on the Check-In desk. Registration will last from 12.16 – 1.3 (see link below for more information)
- Bring a Friend Day – Today!!
- Next Weeks Holiday Schedule
- Monday (Christmas Eve) – 12 Days of Christmas WOD
- We will be posting Heat sign up sheets this Wednesday at the check-in desk for 7am, 7:50am, 8:40am, and 9:30am. Due to the amount of equipment once a heat is full we will not be able to fill it with anyone else. Please make sure you sign your name on the sheet, coaches will not be signing up athletes via requests. The gym will only be open for this WOD and will close after the last heat.
- Tuesday (Christmas) – Closed
- Wednesday
- 8am CrossFit
- 9am LeanX
- 10am CrossFit
- Close at Noon
- Thursday – Return to Normal Schedule
- Monday (Christmas Eve) – 12 Days of Christmas WOD