12 Days of Christmas
For Time:
Complete like the song: do 1; then 2 and 1; then 3, 2, 1 etc. until the 12 Power Snatches
1 Deadlift 135/95
2 Front Squats 135/95
3 Shoulder-to-Overhead 135/95
4 Power Cleans 135/95
5 Push-Ups
6 Pull-Ups or Ring Rows
7 Kettlebell Swings 53/35
8 Pistols
9 Sit-Ups
10 Burpees
11 Wall Balls 20/10, 14/9
12 Power Snatches 135/95
Post time and Rx to comments.
A safer way to do high box jumps! If you remember Coach David’s Inside the Affiliate article, “4 Common Exercises That Could Hurt Your Members,” we said we weren’t fans of max height box jumps onto hard boxes and stacks of bumpers. Our new foam plyo boxes and using go mats for variations less than 6″ allows for safer jumping and missing.
Holiday Schedule Changes
TODAY (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids
Open Gym is CANCELLED
Saturday (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes
Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool
Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
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Happy holidays to all those who are celebrating something!