Exercise of the Day (WOD)
12 Days Of Match-mas [35min Cap]1 Cluster (115/85)2 Ring Dips3 Field Jumps (30/24)4 Entrance Rack Lunges (whole reps)5 Handstand Push Ups6 Deadlifts7 Toes to Bar8 Pull Ups9 Kettlebell Swings (53/35)10 Burpees11 KB Goblet Squat12 Calorie Row
Carry out the exercise just like the tune… 1 cluster, then 2 dips & 1 cluster, then 3 field jumps, 2 dips & 1 cluster, then 4 lunges, 3 field jumps, 2 dips & 1 cluster, and so forth.
Put up time for the WOD. Ex: 29:20 Rx
Vacation Schedule
Tues: Morning, Midday, and 5:00p class solely.Wed: Christmas Eve! Gymnasium Closed.Thu: Christmas!! Gymnasium Closed.Fri: Midday class solely.Sat: Again to common schedule.
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Hailey5:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
CFM CLOSEDAt House WorkoutFor Time100 Air Squats4 minute Elbow Plank [total time]100 Single Leg V-Ups (Alternating Toe Contact)
Put up time for the WOD. Ex: 12:25 Rx
