Fitness "2020" In Teams of 2: Buy-in: 2020 FitnessMeter Row Directly into... 4 Rounds 20 Box Jump Overs (24/20) 20 Deadlifts (155/105) 20 Burpees Over Bar Performance/Competition "2020" In Teams of 2: Buy-in: 2020 FitnessMeter Row Directly into... 4 Rounds 20 Box Jump Overs (24/20) 20 Deadlifts (225/145) 20 Burpees Over Bar

Fitness "Aleve" Buy In: 50/35 Calorie Row 21-15-9 Shoulder to Overhead (95/65) Pull-ups Cash Out: 50/35 Calorie Row Performance "Aleve" Buy In: 50/35 Calorie Row 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash Out: 50/35 Calorie Row Competition "Aleve" Buy In: 50/35 Calorie Assault Bike 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash Out: 50/35 Calorie Assault Bike

Fitness Tempo Back Squat 5 Sets: 1 *Tempo Back Squat 2 Back Squats *Tempo: 5 Sec Down, 1 Sec Pause, Regular Stand "Fight or Flight" AMRAP 20: 20 Wall Balls (14/10) 20 Hang Power Snatches (75/45) 20 Box Jumps (24/20) 20 Front Squats (75/45) 20/15 Calorie Row Performance/Competition Tempo Back Squat 5 Sets: 1 *Tempo Back Squat 2 Back Squats (60/65/70/70/70%) *Tempo: 5 Sec Down, 1 Sec Pause, Regular Stand "Fight or Flight" AMRAP 20: 20 Wall Balls (20/14) 20 Hang Power Snatches (

Open Gym 10-1 "Wet Suit" 5 Rounds: 21/15 Calorie Row 2 Rounds of "Strict Cindy" 1 Round of "Strict Cindy" 5 Strict Pull-ups 10 Push-ups 15 Air Squats

Fitness 3 Position Power Clean In teams of 3: 12 Minutes to Build to a Heavy 3-Position Power Clean "Party Bus" Teams of 3: AMRAP 15: 12/9 Calorie Row 6 Lateral Barbell Burpees 3 Power Cleans (115/80) *Waterfall style. Next partner can go once the Machine has been cleared. Score is total full rounds. Performance/Competition 3 Position Power Clean In teams of 3: 12 Minutes to build to a Heavy 3-Position Power Clean "Party Bus" Teams of 3: AMRAP 15: 12/9 Calorie Assault Bike

Fitness "Water Weight" 3 Rounds: 25 Overhead Squats (55/45) 9 Banded Strict Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20) Performance "Water Weight" 3 Rounds: 25 Overhead Squats (75/55) 15 Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20) Competition "Water Weight" 3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20)

Classes 5:30, 6:30, 9:00 & 12:00 (No Evening Classes) Gym Closed 25th & 26th, enjoy the holidays! Fitness/Performance "12 Days of CrossFit" 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wall Balls (20/14) 12 Calorie Assault Bike Competition "12 Days of CrossFit" 1 Squat Snatch (135/95) 2 Hang Power Snatches (135/95) 3 Dea

Fitness/Performance/Competition Back Squat Waves 6 Reps @ 76% 4 Reps @ 82% 2 Reps @ 88% 6 Reps @ 82% 4 Reps @ 88% 2 Reps @ 94% 6 Reps @ 88% 4 Reps @ 94% 2 Reps @ 100% *Week 4 of our Back Squat Waves, #'s based off your 5-Rep heavy from earlier in the cycle "Dopamine" Every 5 Minutes x 4 Rounds 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints 80 Double Under (120 Single Under)

CF Kids: 9:00 Open Gym: 10-1:00 Row Ho Ho Your Boat 10:00 & 11:30 Back Squat 3 Sets of 5 "Ballroom" 27-21-15-9 Slam Balls (25/20) Wall Balls (20/14)

Classes 8:00 & 9:15 Santa Run 10:30 "Mumbo Jumbo" Teams of 3 (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Row 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Row 1 Round 30 Deadlifts (185/125) 30 Hang Power Cleans (185/125) 30 Push Jerks (185/1250