Announcements
The Swolemate Showdown is just around the corner! Mark your calendars for February 9th, 2019. All the workouts have been released. Grab your swolemate and get signed up! http://bit.ly/2E66J7o
Holiday Schedule Modifications
Monday 12/24 – Open gym 7-11am, one class only at 8:30am* – 12 Days of Christmas WOD
Tuesday 12/25 – Closed
Wednesday 12/26 – Open gym 7:30 – 10:30, one class only at 8:30am*
Monday 12/31 – Open gym 7-11am, one class only at 8:30am*
Tuesday 1/1 – Open gym 9-11am, one class only at 9am
Normal schedule resumes Tuesday 1/2
*Indicates classes with childcare
8:00am and 10:30am CrossFit
For time:
21-18-15-12-9-6-3
DB snatch, alt arm (50/35)*
DB front rack lunge, alt legs (2 x 50/35)*
Between each round perform:
10/8 cal row/bike
OR
50m** sled push (4/3)
Pick your poison (row, bike, or sled), whichever is available. You will perform this portion between rounds only, the workout will end when you complete the set of 3 DB front lunges.
* Rx+ use KBs in lieu of DBs
** To the end of the stairs and back
9:00am – Barbell with Coach Paul