Holiday Hours
9:00a-12:00p
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CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 1 Thruster
(make consistent increases)
4 rounds for time:
30 Double Under
30 Wall Ball Shot 20/14
30 Calorie Row
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Competitor
For load:
Every 2:00 For 8:00
2 Clean & Jerk
(make consistent increases)
For time:
30 DB Clean 50/35
50 DB Walking Lunge 50/35 (single dumbbell)
70 Double Under
30 DB Clean 50/35
50 DB Step-up 50/35 (single dumbbell)
70 Double Under
For time:
100 Flutter Kick
80 Bicycle Crunch
60 Weighted Sit-up
40 V-up
20 GHD Sit-up
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Strength & Hypertrophy
Cycle 3 / Deload Week
Pullover
2×8 (M)
Bent Barbell Row
2×8 (M)
Chin-up
2×8 (0)
Seated Row
2×8 (M)
Rear Delt Fly
2×12 (M)
“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie
