WOD
“The 12 days of Christmas”
Complete the following for time:
1 Cluster (M: 155 lbs, W: 105 lbs)
2 Muscle-ups
3 Box Jumps (M: 30″, W: 24″)
4 Front Rack Lunges (M: 155 lbs, W: 105 lbs)
5 Handstand Push-ups
6 Deadlifts (M: 155 lbs, W: 105 lbs)
7 Toes-to-bars
8 Strict Pull-ups
9 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
10 Burpees
11 Back Squats (M: 155 lbs, W: 105 lbs)
12 Assault Bike Calories

To be performed like the song. 1, 2-1, 3-2-1, 4-3-2-1, etc.

*Back squats from the floor
*Sub 12 Cal Row or 200 m run for Assault Bike

Goal: Just get it done
Time Cap 35:00

Cash Out
Walk 500m
STRETCH AND ROLL OUT

Holiday Schedule 2017-2018

DECEMBER
Saturday, December 23
CLOSED 
Monday, December 25CLOSED
December 25 – January 5 – Teens will have class at 8:30am. Monday, Wednesday and Friday (Instead of 6am)
December 25 – January 5 – NO Fundamentals, Lite or Strength

*All adult CrossFit classes will run as usual December 18th – 30th with the exception of being closed December 25th. 

JANUARY 
Monday, January 1New Year’s WOD @ 10am (All other classes cancelled)
Monday, January 8 – Teens go back to regular 6am schedule
Monday, January 8 – Fundamentals, Lite and Strength will be back on regular schedule