2017.12.29

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Christmas/New Year’s Schedule

  • Friday, 12/22/17: Regular Scheduled Classes, except NO 7pm class.
  • Saturday, 12/23/17: Regular Scheduled Classes – 8am CF Lite, 9am CF, 10am CF
  • Sunday, 12/24/17: Christmas Eve – CLOSED
  • Monday, 12/25/17: Christmas Day – CLOSED
  • Tuesday, 12/26/17 – Thursday, 12/28/17: Regular Scheduled Classes.
  • Friday, 12/29/17: Regular Scheduled Classes, except NO 7pm class.
  • Saturday, 12/30/17: Regular Scheduled Classes – 8am CF Lite, 9am CF, 10am CF
  • Sunday, 12/31/17: New Year’s Eve – CLOSED
  • Monday, 1/1/18: New Year’s Day – CLOSED
  • Tuesday, 1/2/18: Back to Regular Scheduled Classes.

Workout of the Day 12/29/2017 – Friday

CrossFit

A. Focus
EMOM 15:
0: 5 Power Snatches
1: 10 Box Jumps
2: 10 Burpees Over Bar

Snatch weight should be relatively light – about 30s to complete the 5 reps. Box Jumps have to be jumps if possible, so choose a height you can jump to for 10 reps in no more than 45 seconds.

B. Met-Con
AMRAP 15:
20 Alternating Pistols
20 Pull-Ups
20 Sit-Ups
200m Run

CrossFit Lite

A. Met-Con
Tabata 20/10, 8 rounds per movement:
KB Swings (1.5 pd/1 pd)
Goblet Squats
Ring Rows
Box Jumps (24″/20″)
Sit-Ups

Rest 1 minute between tabatas. Traditional tabata scoring – lowest rep count in each tabata will count as score.