Announcements
1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven't already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Arch to Hollow Swings
5x Muscle Cleans
5x Front Squats
5x Power Cleans
3x Inch Worms
5x Strict Press
5x Push Press
5x Push Jerk
Weightlifting
Clean and Jerk
Every 2:30 for 15:00
-Perform 2x Touch & Go Power Clean + Push Jerk
-Working Sets
Metcon
Metcon (Time)
30x Toes to Bar
25x Front Squats (185/125)
20x Toes to Bar
15x Shoulder to Overhead (185/125)
10x Toes to Bar
5x Clusters (185/125)
20:00 Time Cap
Scaling Options:
TTB = Leg/Knee Raises
Barbell = Load (155/105) (135/95) (95/65)