Gym Holiday Hours
10:00-12:00 Open Gym
CrossFit Competitor
For load:
Every 1:00 for 10:00
2 Hang Snatch
(add 10lbs/5lbs each set)
For time:
1-3-1-5-1-3-1
Strict Handstand Push-ups
(alternate rounds with a partner)
For time:
30 10′ Wall Ball Shots 20/14
5 Ring Muscle-ups
50 Double unders
5 Ring Muscle-ups
50 Double unders
5 Ring Muscle-ups
30 10′ Wall Ball Shots
For time:
30 Weighted Sit-ups 70/53
30 Toes to Bar
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Weightlifting
Front squat
80% 5×3
Muscle Snatch
80% 4×3
Drop Snatch
75% 2×3
80% 3×2
Snatch Grip Press
4×4 -choose weight-
Bent Row
4×5 -choose weight-
“Always make a total effort, even when the odds are against you.“
~Arnold Palmer
