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
_____________________
Happy holidays to all those who are celebrating something!
Xmas WOD
1 round for time
Set up XBox 360
3:35 (hours) and still going …..
Great classes today! Jess and I did the 12 days WOD during the 8am hour before classes…
Rx'd at 135#
I got to 1 power snatch at the 25 minute mark. Was sort of glad that I had to stop and get ready for class. I immediately messed up the order by doing by first 2 front squats and then going directly to S2OH, skipping the deadlift. Once I got to the power cleans it all made a lot more sense. Wheels fell off a bit b the time I got to the burpees and I rested too much. Still fun. Kudos to Jess Fox and Dan L who were the only ones to finish Rx'd.
MERRY CHRISTMAS!
9am with the foxes — SO FUN! what an amazing way to start the day!
and boy do i need to work on my power snatches. but how psyched am i that i even got up to them!
Thank you Team Fox for opening shop today so I could sweat out Xmas eve booze. I feel great now.
135 on the bar, and as expected got to the power snatches with 2:30 left and failed 3 attempts. Fun stuff.