6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

Extra Reading

5 ways to minimize low back pain for strength athletes.

CrossFit WOD(AMRAP – Rounds)

20 Minutes
5 Chest to bar Pull-ups
10 Wall balls, 20/14
15 Kettlebell swings, 1.5/1pd

7 and 8am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

12 Days of Christmas (Time)

1- Power Snatch 135/95
2- HSPU/Push Up (Hand Release)
3- Front Squats 135/95
4- Dead Lifts 135/95
5- TTB
6- Box Jump Overs
7- Calorie Row
8- Pull Ups
9- Sit Ups
10- Walking Lunges(each Leg)
11- KBS (24/16)
12- Burpees

Just like the song, playa! On the first Day of Christmas….
1 then 2, 1, then 3, 2, 1, etc.

December 20th, Wednesday

December 19, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

Fat loss myths and their actual truths.

Bench Press (3x3x3x3x3x3)

500m Row (Time)

Max Effort 500m Row

2 attempts, record your best

December 22nd, Friday

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

Extra Reading

CrossFit WOD(AMRAP – Rounds)

December 21st, Thursday

7 and 8am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

12 Days of Christmas (Time)

December 20th, Wednesday

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

Bench Press (3x3x3x3x3x3)

500m Row (Time)