Workout of the Day: Monday, 23-December-2024
Announcement
Warm-up
3 Rounds
8 Thrusters
12 alt V-ups
8 Power Cleans
8 Cal Ski Erg
8 Box Jumps
12 Days of CrossFit CFMH Style (Time)
1 Muscle-up (sub C2B or Pull-ups)
2 S2OH 135/95
3 Front Squats 135/95
4 Hang Power Cleans 135/95
5 Deadlift 135/95
6 Box Jumps 24/20
7 T2B
8 Burpees
9 HSPU (sub Push-ups)
10 WB 20/14
11 Cal Ski Erg
12 OHS (sub Tuck Jumps)
* goes in order of the song
ex: 1 MU then 2 S2OH, 1 MU then 3 FS, 2 S2OH, 1 MU then 4 HPC, 3 FS, 2 S2OH, 1 MU then 5,4,3,2,1 etc
**you can only use one barbell so choose a weight that you can complete all barbell movements with
***be careful of your grip on the bar, jump down and shake it out
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Monday 12/23 we will have the WOD 12 Days of Christmas for every class time
Upcoming Holiday Schedule
Regular hours except the following days:
Tuesday 12/24 – 9am only
Wednesday 12/25 – closed
Thursday 12/26 – 9am and 12 pm only
Tuesday 12/31 – 5:30, 9 am and 12 pm only
Wednesday 1/1- 9am only