GRACIE'S COAT DRIVE: Any unused coats hanging out at your house?? We would love to take them off of your hands and donate them to a great cause! There will be a drop box in the front entry Monday & Tuesday . THANK YOU!!
ATTENTION!!! TOMORROW WE WILL BE RUNNING A BOOTCAMP CLASS AT 7:30AM FOR ANYONE INTERESTED!
HOLIDAY SCHEDULE DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM DECEMBER 27: REGULAR SATURDAY SCHEDULE DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM NEW YEARS DAY: OPEN GYM 8-9:30AM
WARM UP 10 Min Amrap 10 Strict Ring Rows 15 Wall Squat 20 Sec Handstand Hol 30 Double Unders
STRENGTH/SKILL Split Squat 3X5 AHAP
SPECIAL REQUEST FOR MARY'S BIRTHDAY!! WOD "Mary" 20 Min AMRAP 5 Handstand Push-ups 10 Pistol Squats (alternating) 15 Pull-ups
L1 Strict Db Press/Window Hspu, Banded Pistol/Box Pistol, Jump PU/Ring Row
L2 Window or Banded Hspu, Banded Pistol, Banded PU
L3 As prescribed