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CrossFit WOD, December 26, 2025

December 25, 2025
CrossFit – Fri, Dec 26

Deadlift (4 x 5 60-70% TnG same weight)

Every 2:30 (0:00 – 2:30 – 5:00 – 7:30). Same weight for all sets

Christmas Recovery (Time)

1,000m Run

50 Sit-ups, 25 Push-ups

800m Run

40 Sit-ups, 20 Push-ups

600m Run

30 sit-ups, 15 push-ups

400m Run

20 sit-ups, 10 Push-ups

200m Run

10 sit-ups, 5 Push-ups

35 minute time cap

CLASS SCHEDULE

Friday 26th 8:30AM & 9:30AM ONLY

Saturday 27th 9:00AM as usual

Monday 29th & Tuesday 30th Regular Schedule

Wednesday 31st New Years Eve

AM 5:30 6:30 8:30 9:30

PM 12:00 4:00 NO 5:30PM

Thursday January 1st 10:00AM ONE CLASS – WE NEED ALL THE PEOPLE TO SHOW UP. THIS HAS BECOME AN ANNUAL NEW YEARS TRADITION AT CFA. IT IS A GROUP EFFORT TO GET ONE ROWER – ONE ECHO BIKE – ONE SKI ERG – ONE C2 BIKE ALL TO SAY 2026 CALORIES.

CrossFit WOD, December 25, 2025

December 24, 2025
CrossFit – Thu, Dec 25

Class Schedule

Friday 26th 8:30AM & 9:30AM ONLY

Saturday 27th 9:00AM as usual

Monday 29th & Tuesday 30th Regular Schedule

Wednesday 31st New Years Eve

AM 5:30 6:30 8:30 9:30

PM 12:00 4:00 NO 5:30PM

Thursday January 1st 10:00AM ONE CLASS – WE NEED ALL THE PEOPLE TO SHOW UP. THIS HAS BECOME AN ANNUAL NEW YEARS TRADITION AT CFA. IT IS A GROUP EFFORT TO GET ONE ROWER – ONE ECHO BIKE – ONE SKI ERG – ONE C2 BIKE ALL TO SAY 2026 CALORIES.

CrossFit WOD, December 24, 2025

December 23, 2025
CrossFit – Wed, Dec 24

CLASS SCHEDULE

THURSDAY – NO CLASS – MERRY CHRISTMAS

Friday 26th 8:30AM & 9:30AM ONLY

Saturday 27th 9:00AM as usual

Monday 29th & Tuesday 30th Regular Schedule

Wednesday 31st New Years Eve

AM 5:30 6:30 8:30 9:30

PM 12:00 4:00 NO 5:30PM

Thursday January 1st 10:00AM ONE CLASS – WE NEED ALL THE PEOPLE TO SHOW UP. THIS HAS BECOME AN ANNUAL NEW YEARS TRADITION AT CFA. IT IS A GROUP EFFORT TO GET ONE ROWER – ONE ECHO BIKE – ONE SKI ERG – ONE C2 BIKE ALL TO SAY 2026 CALORIES.

12 Days of Christmas 2025 (Time)

1 BMU or Strict Pull-up

200m Row or Run

3 Hang Cleans

4 Push Jerks

5 Front Squats

6 Deadlifts

7 Burpees

8 T2B

9 Box Jumps

10 HSPU or 100m Farmers Carry

11 Pull-ups OR 11 Power Snatches

12 Devils Press or Wall Walks

Barbell 115/85

DB 50/35

CrossFit WOD, December 23, 2025

December 22, 2025
CrossFit – Tue, Dec 23

Christmas & New Years schedule

Regular Schedule Monday 22nd & Tuesday 23rd

Wednesday 24th 8AM 9AM 10AM ONLY

Thursday 25th NO CLASSES

Friday 26th 8:30AM & 9:30AM ONLY

Saturday 27th 9:00AM as usual

Monday 29th & Tuesday 30th Regular Schedule

Wednesday 31st New Years Eve

AM 5:30 6:30 8:30 9:30

PM 12:00 4:00 NO 5:30PM

Thursday January 1st 10:00AM ONE CLASS – WE NEED ALL THE PEOPLE TO SHOW UP. THIS HAS BECOME AN ANNUAL NEW YEARS TRADITION AT CFA. IT IS A GROUP EFFORT TO GET ONE ROWER – ONE ECHO BIKE – ONE SKI ERG – ONE C2 BIKE ALL TO SAY 2026 CALORIES.

Shoulder Press (5 x 5 65-70%)

Same weight across

Metcon (Time)

For Time:

15 Wall Walks RX 20 Single arm S2OH (L) 10 (R) 10

600m Run

200m Farmers Carry 70 / 50 RX 50/35

600m Run

15 Wall Walks RX 20 Single arm S2OH (L) 10 (R) 10

CrossFit WOD, December 22, 2025

December 21, 2025
CrossFit – Mon, Dec 22

Christmas & NYE Schedule (Checkmark)

Regular Schedule Monday 22nd & Tuesday 23rd

Wednesday 24th 8AM 9AM 10AM ONLY

Thursday 25th NO CLASSES

Friday 26th 8:30AM & 9:30AM ONLY

Saturday 27th 9:00AM as usual

Monday 29th & Tuesday 30th Regular Schedule

Wednesday 31st New Years Eve

AM 5:30 6:30 8:30 9:30

PM 12:00 4:00 NO 5:30PM

Thursday January 1st 10:00AM ONE CLASS – WE NEED ALL THE PEOPLE TO SHOW UP. THIS HAS BECOME AN ANNUAL NEW YEARS TRADITION AT CFA. IT IS A GROUP EFFORT TO GET ONE ROWER – ONE ECHO BIKE – ONE SKI ERG – ONE C2 BIKE ALL TO SAY 2026 CALORIES.

Back Squat (5 x 5 70-75% (5×3 weighted pull-ups btw sets))

Same weight across

CrossFit WOD, December 21, 2025

December 20, 2025
CrossFit – Sun, Dec 21

Christmas Week Schedule & New Years Schedule

Regular Schedule Monday 22nd & Tuesday 23rd

Wednesday 24th 8AM 9AM 10AM ONLY

Thursday 25th NO CLASSES

Friday 26th 8:30AM & 9:30AM ONLY

Saturday 27th 9:00AM as usual

Monday 29th & Tuesday 30th Regular Schedule

Wednesday 31st New Years Eve

AM 5:30 6:30 8:30 9:30

PM 12:00 4:00 NO 5:30PM

Thursday January 1st 10:00AM ONE CLASS – WE NEED ALL THE PEOPLE TO SHOW UP. THIS HAS BECOME AN ANNUAL NEW YEARS TRADITION AT CFA. IT IS A GROUP EFFORT TO GET ONE ROWER – ONE ECHO BIKE – ONE SKI ERG – ONE C2 BIKE ALL TO SAY 2026 CALORIES.

CrossFit WOD, December 20, 2025

December 19, 2025
CrossFit – Sat, Dec 20

The 12 Days of Christmas

*Best Workout of the year is just around the corner on Christmas Eve

*Class times are 8AM 9AM 10AM with a 20 person limit

*Please sign up now if there is a specific time you need

Metcon (Time)

Partner WOD

2 Rounds For Time:

30 Power Cleans 135/95 RX 115/85

400m Farmers Carry 50/35

50 Lunges

CrossFit WOD, December 19, 2025

December 18, 2025
CrossFit – Fri, Dec 19

The 12 Days of Christmas

*Best Workout of the year is just around the corner on Christmas Eve

*Class times are 8AM 9AM 10AM with a 20 person limit

*Please sign up now if there is a specific time you need

The 12 Days of Christmas

*Best Workout of the year is just around the corner on Christmas Eve

*Class times are 8AM 9AM 10AM with a 20 person limit

*Please sign up now if there is a specific time you need

Front Squat (4 x 5 60-70%)
Metcon (AMRAP – Reps)

5 x 1:30 AMRAP:

20 Wallballs 20/14lb

Shuttle runs in remaining time

Rest :30 between rounds

Every 5 feet = 1 shuttle run

Score is lowest round of shuttle runs

CrossFit WOD, December 18, 2025

December 17, 2025
CrossFit – Thu, Dec 18

Deadlift (3 x 5 (65 -75%))
Metcon (AMRAP – Reps)

5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 50 / 35 lb
60 GHD Sit-ups
10 DU
Echo Bike in Remaining Time

5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 50 / 35 lb
30 Handstand Push-ups
20 DU
Echo Bike in Remaining Time

5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 50 / 35 lb
40 GHD Sit-ups
30 DU
Echo Bike in Remaining Time

5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 50 / 35 lb
20 Handstand Push-ups
40 DU
Echo Bike in Remaining Time

5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 50 / 35 lb
20 GHD Sit-ups
50 DU
Echo Bike in Remaining Time

5:00 AMRAP:
20 Single Dumbbell Hang Snatches, 50 / 35 lb
10 Handstand Push-ups
60 DU
Echo Bike in Remaining Time

Score: Total Bike Calories

CrossFit WOD, December 17, 2025

December 16, 2025
CrossFit – Wed, Dec 17

Metcon (AMRAP – Reps)

4 Rounds:
1:00 of Gymnastics Reps*
1:00 of Echo Bike Calories
1:00 of Dumbbell Bench Press, 70 / 50 lbs
1:00 of Echo Bike Calories

*Switch Movement Each Round
Rd 1: RMU
Rd 2: BMU
Rd 3: C2B
Rd 4: Pull-ups

Score: Total Reps

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