Friday 1-2-25

 Friday 1-2-26

Conditioning:

4 Rounds

14 Box Step Overs (24/20)

12 Cross Cross V-ups

10 Push-ups 

Cap 12:00

Skill: Handstand Hold

Wednesday 12-31-25

 Wednesday 12-31-25

NEW YEARS EVE WOD

31 Dumbbell Deadlifts 

28 Dumbbell Push Press 

31 Dumbbell Front Squats

30 Pull-Ups

31 Sit-Ups

30 Dumbbell Thrusters

31 Lateral Jumps Over Dumbbells 

31 V-Ups

30 Dumbbell Lunges

31 Double Unders 

30 Burpee to Overhead 

31 Alternating DB Snatches

Buy Out: 2025 Meter Row

DB (50s/35s)

10:00am class only! Reserve on MindBody app!🥳

Tuesday 12-30-25

 Tuesday 12-30-25

Conditioning:

EMOM x 18

Minute 1: 6 Shuttle Runs

Minute 2: 20 Lateral Plank Over Plate

Minute 3: 6 Shuttle Runs

Minute 4: 20 Alternating Plate Pinches

Minute 5: 6 Shuttle Runs

Minute 6: 20 Forward-Reverse Plank Over Plate

Plate (35/25)

Skill: Double Unders or Crossovers

Monday 12-29-25

 Monday 12-29-25

4 Rounds

20 Calorie Row

15 WB Push Press (20/14)

10 Tuck-ups

Cap 15:00

Accessory Strength:

3 Sets

8-10 Seated DB Strict Press

8-10 Tempo DB Cyclists Squats

Saturday 12-27-25

 Saturday 12-27-25

Teams of 2

AMRAP 16

50 KB Sumo Deadlift High Pulls

40 Lateral Jumps Over Kettlebell

30 Kettlebell Swings

20 KB Box Step Ups

10 Ring Dips

Rest 2:00

AMRAP 4

Wall Walks

KB (53/35)

Friday 12-26-25

 Friday 12-26-25

Conditioning:

On the 5:00 x 5

300 Meter Row

25 Air Squats

5 Strict Pull-ups 

Mobility Flow

Wednesday 12-24-25

 Wednesday 12-24-25

“12 Days of CrossFit”

1 Squat Clean

2 Push Press

3 Deadlifts

4 Burpees

5 Toes to Bar

6 Box Jumps

7 Handstand Push-ups

8 Reverse KB Lunges

9 Kettlebell Swings

10 Alternating Pistols

11 Sit-ups

12 Thrusters

BB (135/95)

KB (52/35)

Box (24/20)

MERRY CHRISTMAS!