WOD
Complete the following for time:
30 Hang Power Snatches (M: 95 lbs, W: 65 lbs)
30 Muscle-ups

Goal: Sub 10:00
Time Cap: 13:00

Cash Out
Complete 3 rounds, not for time of:
10 Windmills, pick load
Hanging L Sit, :20 secs

STRENGTH
A. Deadlifts
20-20-20-20-20
*First build to a challenging weight and then use same weight across all sets
*Every 3:00

B. Back Squats
10-10-10-10-10
*First build to a challenging weight and then use same weight across all sets
*Every 3:00

C. 10:00 Bike Cool Down

D.Stretch Hamstrings Back

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