Wednesday 12/30

Tomorrow- New Years Eve- 5:15am, 7:00am, 8:00am & 4:30pm classes for the day.

Strength- OTM x 10

• 1 Power Snatch

• build to a heavy single

WOD- 5 RFT

• 15 Pull ups

• 12 Lateral Burpees

• 9 Shoulder 2 OH (135/95)

Tuesday 12/29

Tonight 12/29- Paleo baseline make up at 6:30pm
Thursday 12/31- New Years Eve schedule: 5:15am, 7:00am, 8:00am & 4:30pm
Friday 01/01/2021- Closed for New Years Day + Paleo challenge starts. Log your scores on the score sheet we sent out yesterday (if you didn’t get the email let us know asap)

Strength- Alt OTM x 12

• Even : 2 Front Squats

• Odd: 4 Back Squats

• @75-80% 1RM FS

WOD- 4 Rounds Every 5:00

• 500m Row

• 25 Squats with a plate (45/25)

Monday 12/28

Tuesday 12/29- Paleo baseline make up at 6:30pm
Thursday 12/31- New Years Eve schedule: 5:15am, 7:00am, 8:00am & 4:30pm
Friday 01/01/2021- Closed for New Years Day + Paleo challenge starts. Log your scores on the score sheet we sent out yesterday (if you didn’t get the email let us know asap)

Strength- Every 2:00 x 5

• 5 Power Cleans

• Tap & Go - build to a heavy set unbroken!

WOD- 20min AMRAP

• 5 Power Cleans (185/125)

• 10 Push ups

• 15 Box Jumps (24/20)

Merry christmas!

Saturday- Normal schedule
Sunday- Paleo Baseline WOD during the 8am class - make up date Tuesday 6:30pm during open gym

Thursday 12/24 -xmas eve

Today’s schedule 12/24 : 5:15am , 7:00am & 8:00am classes only

Closed tomorrow for Christmas 12/25

This Sunday 12/27 : Paleo challenge baseline workout at 8am for class! ( Make up date is during open gym on Tuesday 6:30pm )

WOD- “12 Days of CrossFit”
Follow along just like the song

• 1 Rope Climb

• 2(0) second wall sit

• 3(0) second plank

• 4 Burpees

• 5 DB Hang Clean ea side

• 6 Push ups

• 7 Goblet Squat

• 8 DB Snatch

• 9 Groiners

• 10 Sit ups

• 11 Push Press ea side

• 12 DB Russian Twists