Sunday Dec 23 2018

Our upcoming holiday hours are as follows:
Christmas Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, & 9:15am, or start on your own anytime before 10:00am. The gym will close at 11:00am. The WOD is The 12 Days of CrossFitmas, as usual.
Christmas Day - CLOSED
December 26th - Back to full regular schedule
New Year's Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant's house at 1pm. 
New Year's Day - CLOSED
January 2nd - Back to full regular schedule
1.) Every 2 min for 5 Rounds
2 Back Squat @ 85% 1RM
2.) 30-20-10
Alt. Empty Barbell Box Step Ups 20"
GHD Situps
Sumo Deadlift High Pull 45/35lb
*3.) Glute Smash
*4.) Quad Smash
*5.) Hip Flexor Stretch
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Seev πŸ‹πŸ½β€β™€οΈ178d

YES barbell box step ups in a wod ☠️

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Chris Ness178d

what’s the weight?

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Timm Uhlmann178d

69 lbs

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Theresa Rosenquist177d

There are some #15 empty barbells if you need one. 🀣

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325# BS
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