2015 XMAS PARTY POSTER.jpg

We are excited to announce that we will be hosting our annual holiday party this year, on Saturday December 19th from 9 till late! The party will be at Del Frisco's at Pike and Rose (close to the gym), everyone is invited! 

We will provide lots of great appetizers, but you can also order full meals from the restaurant.  They have a superb bar so come out and have a fun night celebrating our awesome community! 

Attire is nice and classy (dress up folks!) and you will surprised at just how very good all the people you usually see in a puddle of sweat look:)

Mark your calendars and save the date now!!

 

DAY 14 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 28 BURPEE'S!!!

What was the last book you read?

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.

Today's WOD

THE THREE WISE MEN TRIBUTE


Warm Up

2 sets:
5 Hang Power Cleans (Hips)
5 Front Squats
5 Hang Power Cleans (Knees)
5 Front Squats
5 Power Cleans
5 Front Squats

Metcon (AMRAP - Rounds and Reps)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch
10 Burpees Over the Barbell

Rest 2 minutes, and then…

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Metcon (AMRAP - Rounds and Reps)

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

Rest 2 minutes, and then…

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Metcon (AMRAP - Rounds and Reps)

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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