HAPPY BIRTHDAY JUSTIN


ITS THE LAST DAY OF THE MONTH AND DAY 12 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 24 BURPEE'S!!!

Found any Cyber Monday specials?

BECOME A CROSSFIT HARD AMBASSADOR

This is the easiest way you’ll ever earn a FREE MONTH of CrossFit and that’s not a joke or an exaggeration. All you need to do is tell your friends how much fun they’ll have at CrossFit Hard and if they sign a 12 month contract we will give you a FREE MONTH of CrossFit added to the end of your current contract. 

What does your friend receive?  Your friend will receive their first 2 weeks FREE  plus $100 OFF their 12 month membership package.

Click on this link and just fill out the form and we’ll contact them and do all the heavy lifting from there.  Please be sure to give them a heads up we’ll be reaching out to them with this great offer.

 

With Christmas right around the corner, we know you will have family and friends in town that may want to give this whole CrossFit thing a try… and let’s be honest, you kinda wanna show off a bit too. We will be hosting Guest Days this Thursday December 3rd through Saturday December 5th. These workouts will be mostly partner WOD’s, with relatively simple and fun movements.

We encourage members to bring a new guest in each day to any of the regularly scheduled class times. 

As with all of our guest days, make sure to arrive 10-15 minutes before class starts so they can sign the waiver, get warmed up and you can introduce them to your gym buddies.

You can have them sign up and complete an online waiver HERE to save time.

We look forward to seeing you, your friends and family all this week!!!

 

Today's WOD

Warm Up

 

2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS

Run 200 meters b/w sets

Hang Snatch

Every 3 minutes, for 21 minutes (7 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Metcon (AMRAP - Rounds and Reps)

Perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

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