CrossFit: 12/16/24-12/22/24
Weekly Workout Schedule
Monday
Strength/Skill:
Push Press
Conditioning:
Shoulder to Overhead
Wallballs
Tuesday
Strength:
Back Squat
Bicep Curls
Barbell Overhead Sit-ups
Curtsy Lunge
Glue-Ham Raises
Wednesday
Strength:
Clean
Conditioning:
Handstand Push-ups
Cleans
Chest to Bar Pull-ups
Double Unders
Thursday
Strength:
Deadlift
Accessory:
Deadlifts
Burpees over the Bar
Friday
Conditioning:
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Saturday – Holiday WOD
*Bring a friend and wear your holiday best!*
Conditioning:
25 minutes w/ a buddy of:
12 Front squats
25 Air squats
12 Shoulder to overhead
25 Push-ups
12 Thrusters
25 Burpees
Sunday
Conditioning:
Double-unders
Sit-ups
Row
Power snatch
Double-unders
Sit-ups
DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!
ANNOUNCEMENTS:
Decorate our Christmas Tree: Help us decorate our Christmas tree in the lobby by adding your family Christmas card to our tree!
Advent Calendar: Our annual 25 Days of Health advent calendar is back! Take a look at the challenge that changes each day. If you complete it, enter your name to win our end of month raffle. Post about us to get an additional entry!
Christmas WOD: Our annual Christmas WOD is December 21st at 8am or 9am! Bring a friend and wear your holiday gear! Use code CHRISTMAS to get your friend’s drop in for free!