REMINDER

• 3 month goals, get them on the goal board and start working on them!
• Holiday schedule for this week:
• Monday-Wednesday will be normal schedule.
• Thursday only 1 class at 8 AM.
• Friday No Classes.
• Saturday normal classes

Reminder for you all. Tomorrow we only have 1 class at 8 AM!

We invite everyone to come to class on the 24th for the 12 Days of Christmas! Since we weren’t able to do a Christmas Party this year, we will be providing treats for you all! Also we will be doing an ugly sweater contest! Winner will get a prize, so please try and show up if you can! It’ll be a good time!

Always good to throw in some sprints every now and then. You see quite a bit of CrossFit workouts that are on the longer side, but not many that are short fast bouts (minus olympic lifting). So today, we play with some sprints. And as always, there is an incentive to go fast here!

And who knows, maybe you can row like this? Forget the fact that he’s 6′ 8″ and weighs over 400 pounds, and has one World’s Strongest Man like 4 times.

WEDNESDAY 12.23.20

A. “Not Cool”
5 sets:
100m Row Sprint!
Girls- Every second it takes to complete the row is how many calories you must sprint on the bike before moving on to the next set.
Guys- Take rowing number, times by .5 and add that to your rowing time and that will be your calories you must sprint on the bike each round
Rest as needed between sets
**20 Min Cap

B. Gymnastic Strength
Accumulate:
3:00 L-sit
*Every break do 10 Weighted Situps (AHAP)