Happy New Years! No Classes today, Back to full class schedule Wednesday

Classes 5:45, 9:00, 10:00(MissFits), 11:00 & 12:00 No Classes Tuesday "Fran" Arguably the most well known CrossFit workout. This workout comes up once a year. We want to bring the intensity. We're going after the "sprint" stimulus today. This workout is intended to be an aggressive charge from the onset. Coach will help you choose the weight/rep scheme to achieve the desired stimulus. Lets get after it! Fitness: "Fran" 21-15-9 Thrusters 65/45 Jumping Pull-ups Performanc

9am - CF Kids 10-12 - Open Gym Our online schedule has been updated with New Years Holiday hours and an updated schedule for January. Please have a look some of our regular class times have changed. 1) Deadlift, Build to a Heavy set of 5 2) "Bender" 7 Rounds 21 AbMat Sit-ups 15 Box Jumps (24/20) 9 Deadlifts (185/135)

Fitness: "Saving Grace" In Teams of 3: (30:00 Cap) 3 Rounds 100/70 Calorie Row 50 Toes to Bar in time remaining... 30 Clean & Jerks (65/45) 30 Clean & Jerks (75/55) 30 Clean & Jerks (95/65) 30 Clean & Jerks​ (105/75) 30 Clean & Jerks (135/95) 30 Clean & Jerks​ (145/105) Performance/Competition "Saving Grace" In Teams of 3: (30:00 Cap) 3 Rounds 100/70 Calorie Row 50 Toes to Bar in time remaining... 30 Clean & Jerks (95/65) 30 Clean & Jerks (115/80) 30 Clean & Jerks (135/95) 30

Fitness: 1) Build to a Heavy Complex: 1 Power Snatch + 2 Overhead Squats 2) "Over and Out" 20 Power Snatch 65/45 20 Lateral Barbell Burpees 20 Overhead Squats 65/45 20 Lateral Barbell Burpees 20 Power Snatch 65/45 Performance: 1) Build to a Heavy Complex: 1 Power Snatch + 2 Overhead Squats 2) "Over and Out" 20 Power Snatch 95/65 20 Lateral Barbell Burpees 20 Overhead Squats 95/65 20 Lateral Barbell Burpees 20 Power Snatch 95/65 Competition: 1) Build to a Heavy Complex: 1 Powe

Regular Class Schedule 5:45, 9:00, 10:00 (Missfits) 11:30, 3:40(teens) 4:30 Fitness: 1) Build to a Heavy: 3 Position Clean Complex 2) "Clean Sheet" AMRAP 3 21/15 Calorie Row Max Power Clean (65/45) - Rest 3:00 - AMRAP 3 18/12 Calorie Row Max Power Cleans (75/55) - Rest 3:00 - AMRAP 3 15/9 Calorie Row Max Power Cleans (95/65) Performance/Comp 1) Build to a Heavy: 3 Position Clean Complex 2) "Clean Sheet" AMRAP 3 21/15 Calorie Row Max Power Clean 95/65 - Rest 3:00 - AMRAP 3 18/

Holiday Hours: Monday 24th 5:45-7:30am, 9:00am Tuesday 25th Closed Wednesday 26th Closed Thursday 27th Regular Classes "Sleigh Ride" In Teams of 3 AMRAP 30: 8 Clean & Jerks 10 Med Ball Squat Jumps 12/8 Calorie Row Fitness (65/45) Performance/Comp (95/65) Complete full rounds before switching

Open Gym 10-12 "Single File" 3 Rounds 10 Dumbbell Strict Press 15 Dumbbell Bent Over Rows 20 Single Leg Deadlifts (total) - - - - - - - - - - - - - - - - - - - - - - 70/50 Calorie Assault Bike - - - - - - - - - - - - - - - - - - - - - - 3 Rounds 10 Dumbbell Strict Press 15 Dumbbell Bent Over Rows 20 Single Leg Deadlifts (total) Dumbbells (35's/20's)

Holiday Hours: Dec 24th 5:45am, 9:00am Dec 25th - Closed Dec 26th - Closed Dec 27th - Regular Schedule Fitness "12 Days of CrossFit" For time: 1 Thruster (95/65) 2 Hang Power Clean (95/65) 3 Deadlifts (95/65) 4 Burpees 5 Hanging Knee Raises 6 Box Jumps 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings 35/25 10 AbMat Situps 11 Wall Balls (14/10) 12 Calorie Bike (Row) Performance/Competition "12 Days of CrossFit" For time: 1 Thruster (135/95) 2 Hang Power Clean (135/

Fitness: "Vader" 3 Rounds 24/17 Calorie Row 21 Wall Balls 14/10 18 Alternating DB Snatches 35/25 15 Lateral Burpees over DB Performance: "Vader" 3 Rounds 24/17 Calorie Row 21 Wall Balls 21/14 18 Alternating DB Snatches 50/35 15 Lateral Burpees over DB Competition: 1) "Vader" 3 Rounds 24/17 Calorie Row 21 Wall Balls 21/14 18 Alternating DB Snatches 50/35 15 Lateral Burpees over DB 2) Jerk Complex: OTM x 10 1 Push Jerk + 1 Split Jerk (50/55/60/65/70%...build to a Heavy) 3) Body