Schedule 

Open GYM 6:15am- 8:00am
8:00am WOD and 7-Fit combined ONLY

Strength:

20 Min to Establish
10RM Bench Press

Conditioning: 

AMRAP 8
3 – 6 – 9 – 8 – 12….
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Box Jump Overs (24/20)

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Schedule

Normal Morning

Afternoon ONLY

5:30pm WOD

6:30pm 7-FIt

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	WODs	Events
Monday	10 Rep Max Deadlift	Normal Morning Afternoon ONLY 5:30pm WOD 6:30pm 7-FIt
Tuesday	10 Rep Max Bench	Open GYM 6:15am- 8:00am 8:00am WOD and 7-Fit combined ONLY
Wednesday		Gym is closed Merry Christmas!
Thursday		4:30pm WOD and 7-Fit combined ONLY
Friday	10 Rep Max Back Squat	6am WOD 6am 7-Fit 7am WOD Noon WOD 5:30pm WOD 5:30pm 7-Fit
Saturday	Core Accessory Wok
Sunday	Strict Press

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Strength:

20 Min to Establish:
10RM Deadlift

Conditioning:

AMRAP 12
20/17 Calorie Row (Fx: 15/12)
1 Legless Rope Climb + 1 Rope Climb (Fx: 2 Rope Climbs)

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Strength: 

E2MOM 10
10 Push Jerks @60 – 65%

Conditioning: 

AMRAP 15
5 – 10 – 15 – 20….
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Sit Ups

200m Run Between Rounds

CrossFit Teens is at 10AM today! Ages 11-19 welcome! For more information click here

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Strength: 

E3MOM 15
5 High Hang Squat Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++

Conditioning: 

3 Rounds
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees over the Dumbbell

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Gymnastics Strength:

E2MOM 18
1: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar
2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)
3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups

Fx:
1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg Raise
2: 0:30 – 1:00 Pike Handstand Hold on Box
3: 5 Kip Swings + 5 Kipping Pull Up

Conditioning: 

5 Rounds
Work 0:45/ Rest 0:30
Max Reps Wall Balls