Our next 6 Week Transform Me Challenge begins on January 2nd. Help those you care about get a sensational start in 2017. Please pass on this link that has a video to explain the challenge:

http://info.crossfithard.com/transformme/

 

WOD 122216

If you had one wish, what would it be?

Body Weight Challenge Day 37 - 74 Burpees!!!

Please make note of the schedule for these next couple of weeks and plan workouts accordingly.

As always, please register in advance for all classes you plan on attending.

CHRISTMAS SCHEDULE

Monday, December 19th - Friday, December 23rd - NORMAL FULL SCHEDULE

Saturday, December 24th only 9AM Class today - 12 Days of Christmas WOD all other classes cancelled

Sunday, December 25th & Monday, December 26th CLOSED - NO CLASSES

NEW YEAR SCHEDULE

Tuesday, December 27th - Friday, December 30th - NORMAL FULL SCHEDULE

Saturday, December 31st only 9am and 10am Classes today

Sunday, January 1st CLOSED - NO CLASSES

Monday, January 2nd NORMAL FULL SCHEDULE - TIME TO GET BACK TO THE GYM!!!

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Handstand Push-ups

Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – Handstand Push-ups or Pull-ups

Pull-ups

http://gymnasticswod.com/content/pull-bar

Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – Handstand Push-ups or Pulls ups

Metcon (Time)

For time:
Row 1000 Meters
150 Double-Unders
30Handstand Push-Ups

Scale:
300 SIngle Unders
Seated DB Press

Cash Out

74 Burpees

Out of Town WOD

3 ROUNDS FOR TIME: RUN 800M 50 AIR SQUATS

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