Hope everyone is having a great Holiday Season!.
Schedule Reminder: December 31st – Morning CrossFit Classes 6,7,8,9am and Open Gym until 11. No Evening classes.
Closed on New Years Day!
STRENGTH:
#tempobacksquats (10 Minutes)
5 Sets:
1 Tempo Back Squat
2 Back Squats
Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
BeachFit will do:
Tempo Squats with either KB or DB’s
WOD:
#fightorflight
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65) *BeachFit will do Plate Ground to Overhead
20 Box Jumps (24/20)
20 Front Squats (95/65) *BeachFit will do KB or DB Squats
20/15 Calorie Row (Assault Bike 14/9 Cal)
*Looking to get 3+Rounds
