Thursday 151224

Last minutes gifts?? We received a new shipment of t-shirts, tanks, zip up hoodies and pull over hoodies if you are in need of a last minute Christmas gift!! 

WOD times today will be at 7a and 9a.
We hope to see you all there with your ugly sweaters, socks, shorts, or hats on.
Prizes will be awarded to the best one for each class time. 

12 Days of Christmas – Letrono CrossFit Style
1- Clean 115/83 95/63 75/45
2- HSPU
3- Front Squats 115/83 95/63 75/45
4 – Push Press 115/83 95/63 75/45
5 –  CTB Pull Ups
6 – Box Jumps (20/24)
7 – Burpees
8 – Push- Ups
9 – Wall Balls (20-14#)
10 – Dead-lifts 115/83 95/63 75/45
11 – KB Swings (Green/blue)
12 – Thrusters 115/83 95/63 75/45

*Scale weight and movements as needed for progression and smooth speed through movements. Ask your coach for help.

We will be closed on Friday, but we will be back open for regular hours on Saturday!!

Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:
12 Minute EMOM of:

Odd: 5×5 Bench @ BW
Even: Sled push down and back green 180/140 135/105
* Rest Day Friday

Leave a Reply