CrossFit Teens is today, Saturday December 28th at 10AM! Ages 12-19 $25/Teen, payable by cash/paypal/venmo
Strength:
EMOM 15
1: 15 – 20 Kettlebell Hollow Rocks
2: 20 – 25 Hollow Rocks
3: 5 Plank to Pike on Box (3 sec. pause in pike)
4: 200m Run
5: Rest
Conditioning:
3 Rounds
20 Hang Power Snatches (75/55) (Fx: 55/35)
20 Hang Power and Clean and Jerks (75/55) (Fx: 55/35)
20 Burpees over the Barbell
Schedule
6am WOD
6am 7-Fit
7am WOD
Noon WOD
5:30pm WOD
5:30pm 7-Fit
Strength:
20 Min to Establish
10RM Back Squat
Conditioning:
3 Rounds
21 Kettlbell Swings (32/14) (Fx: 24/16)
7 Double Dip Muscle Ups (Fx: 14 Ring Dips)
Schedule
4:30pm WOD and 7-Fit combined ONLY
Conditioning:
AMRAP 35
With a Partner
50 Double Unders
40 Push Ups
30 Sit Ups
20 Pull Ups
1000m Run (Together)
Merry Christmas CFR7! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!
Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what the Lord had said through the prophet: “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).
John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
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)
