Come join the CrossFit Hard community for Happy Hour drinks and appetizers! What better way to celebrate the Holiday Season with family and friends!
Friday, December 30 at 5:00pm.
Del Frisco's Grille, 11800 Grand Park Avenue, North Bethesda, MD 20852
What TV re-run do you sit down to watch whenever its on?
Body Weight Challenge Day 38 - 76 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.
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!!!
Warm Up 3
2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Single Arm DB Snatches (go heavy)
Minute 2 – 10 Pull-Ups (or Ring Rows)
Minute 3 – 15 Box Jump-Overs
Score the final weight used for the sntaches
Out of Town WOD
Then 76 Burpees