Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Power Clean + Push Jerk + Front Squat + Hang Sq. Clean + Split Jerk Complex 15 min to build to a heavy complex For time-…
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength; Back Squats 8×4 @ 50-75% 1RM 4 RFT: 500m Row 12 Power Snatch 115/85 6 Bar Muscle Ups
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) Running Clock- 0:00 – 5:00 50 Burpee Pull Ups 8:00 – 14:00 50 Burpee Box Jump Overs 24″/20″ 17:00 – 24:00 50 Bar Facing Burpee 27:00 – 35:00 AMRAP Burpee Wall Ball 20/14
“Air Force WOD” For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar before continuing (the workout does NOT begin with burpees).
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams 6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s