Holiday Hours:

Saturday 12-23:
9 AM, 12 Days of CrossFit

Sunday 12-24:
9AM, 12 Days of CrossFit (repeat for those who missed Saturday)

Monday 12-25 Christmas:
CLOSED

Sunday 12-31:
9AM New Years Eve WOD

Monday 1-01-18 New Years day:
CLOSED

Warm-Up:

3 Rounds
30 seconds light bike 15 seconds hard bike
3 Walk outs
4 Wall Squats
5 Kip Swings

Strength:

Thruster
Build to a heavy 3 reps

Conditioning:

“Raise the Bar”

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.