WOD
Push Jerk + Split Jerk 1-1-1-1-1-1-1

*Use the heaviest weight you can for each set.
*Every 3:00.
*Use Racks

Then,
Complete as many rounds as possible in 5:00 of:
15 KB Power Cleans Right Arm (M: 24 kg, W: 16kg)
15 KB Power Cleans Left Arm (M: 24 kg, W: 16kg)
30 Goblet Lunges (M: 24 kg, W: 16kg)

Goal: 3+

Cash Out
Roll/Smash Calves :90 sec/side
Roll/Smash Glutes :90 sec/side
Roll/Smash Lats :90 sec/side

STRENGTH
A. Front Squats 10-10-10-10-10
*Every 3:00

B. Strict Press 10-10-10-10-10
*Every 3:00

C. Stretch
-Quads
-Glutes
-Lats
-Shoulders

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