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:
5x Inch Worms
10x Arch to Hollow Swings
200m Row
10x Banded Pull-Aparts (Supinated & Pronated)
5x Thrusters (Working Weight)
Metcon
Metcon (5 Rounds for time)
EMOM 4:00 for 20:00
300M Row
20x Pull-Ups
10x Thrusters (115/80)
Record Time for Each Round
Scaling Options:
Row = Distance
PU = Reps/Jumping/Ring Rows
Thrusters = Load (95/65) (75/55)
Midline
Strict Toes-To-Bar
3-5x 10 Strict Toes to Bar
-Modify to Leg/Knee Raises
-Rest As Needed Between Sets