BUY-IN: 400m Run Ladders Fence Drills WOD: (25min) *Teams of 2 or 3 1. 4 x 200m Plate hold run 2. 2 x 100m Overhead Lunge 3. 3 x 25

For those of you who don’t know, CrossFit has been fighting a battle to become an accredited Certification for while now.  It’s a long, tough process, but as of yesterday…CrossFit

BUY-IN: Jump Rope Warm-up #1 WOD: “TESTING” 1:00 Squats 1:00 Push-ups 1:00 Sit-ups 1:00 Row #2 WOD: 5RFT 17 Pull-ups 17 Dips CASH-OUT: 30 Skydivers 30 Hollow Rocks 30 Skydivers

BUY-IN: :30 Drills WOD: “The Bear” – 5RFT 7 Cleans 7 Front Squats 7 Push-Presses 7 Back Squats 7 Back Presses *For Time and Load OR: 4 x 10 RHC

BUY-IN: Foam Roller 30 Strict Pull-ups (60 Ring Rows) WOD: For Each Person In Class: 25 Pull-ups 50 Box Jumps @20″ 75 Burpees 100 Double Unders (400 Single Unders) *Anyone

BUY-IN: 400m Run Ground Work LIFT: 2 – 2 – 2 – 2 – 2 – 2 Deadlift WOD: 100/60 Diamond Push-ups 200 Air Squats *Every time you break or

This Christmas holiday we will be CLOSED December 24th, 25th and 26th.  Monday the 27th we have EVENING CLASSES ONLY (5:30pm and 6:30pm)!  So, please make your arrangements as needed

BUY-IN: Plyos in Place Ladders WOD: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Unbroken Thrusters 135/95 Unbroken Knee-to-Elbows

BUY-IN: 1:00 Jumping Jack 10 – 1 Scale of Squats/Push-ups 3 x 12 RHC WOD: 4RFT 30 Clapping Push-ups 15 Pull-ups 30 Box Jumps (24″/20″) *At some point you must

BUY-IN: Foam Roller Fence Drills Level 2 SKILL: Snatches/OHSQ (20min) Level 1 SKILL: 4 x 10 Inverted Row (rest :60) 1000m Row — Males <4:00  &  Females <4:30, perform 25