Warm up 3 Rounds if: 1 min wall sit 1 min bar Hang 1 min KB OH Walk Then 3 mins Cardio 2 mins stretch (any) 1 min plank pvc 2 mins practice Bar MU transition WOD Tabata Hollow Rocks (1st 2 rds-bicycles) 4 mins Bike/Row/ ski (can mix) Tabata Push Presses or Strict Presses (95/135) 4 mins Devil Dogs Rest 1 min Then, 2 min Hollow Rocks!!

Buy in: 30 squats (any) 13 min AMRAP 6 power Cleans (95/135) 12 Mountain Climbers 24 Double unders Cash Out: 30 more squats

Hope Christmas was AWESOME!!! Warm up 7 mins in we will begin our group warm up. 3 mins cross sym or cardio machine 3 mins cardio machine or bands 1 min lunge walks 1 min bar hang Tabata Bicycles pvc Snatch Balance w/? ř WOD 70 Pull ups break after 5’s *every break (5’s) do 6 Power Snatches (55/75) And 8 Push ups Rest 1 min Then 1 min max burpees

MERRY CHRISTMAS CROSSFIT FAM!!!

CLASSES AT 9 and 10:15 am THE 12 DAYS OF CHRISTMAS Just like the song - keep moving forward while you do the movements in reverse!

Wednesday schedule: 5:30am, 9am, 10:15am, There will b no evening classes on Christmas eve and Christmas day Warm Up OH Walk w/ KB CARDIO -5 mins PVC Sally Up - Bar Only SNATCH Pro… WOD 1:00on/1:00off 4 Rounds: Power Snatches (75/115) 3 Rounds: C2B Pull Ups 2 Rounds : Burpees 1 Round: Dying Bugs

ATTN: there will be NO pm classes on Wed. Christmas Eve, and no classes on (Christmas) Thursday! 1st week in January, we will begin muscle up daily prigression work. Warm up Runner’s warm up - jj, T, pogo, lunge 3 mins 357’s Push, Sit, squats 1 min Hand Stand hold 1 min Bar Hang Tabata Rocks PVC WOD BUY IN: 30 box step ups w/ DB (35/50) Then, 3 Rounds of- 12 Back Squats (115/155) 12 Hand Stand Push Ups 12 Mountain Climbers Then, Cash Out: 30 Box Step ups w/ DB