Main – CrossFit

CFA hours this week:
Mon Dec 29th, regular schedule just NO 9:30am
Tues Dec 30th, regular schedule just NO 9:30am
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm

Weightlifting

Back Squat (1RM )

Metcon

Metcon (Time)

For Time:

21 Power Snatch, 95/65

21 Burpees

21 Pull-Ups

15 OHS, 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch, 95/65

9 Burpees

9 Pull-Ups
Beginner visitor WOD:

2-3 Rounds:

5 G2OH with plate

5 Burpees

10 Ring Rows

10 OH Walking Lung with plate