CROSSFIT

In Teams Of 2 Complete For Time:

200 Double Unders

100 Wall Balls (W: 14/9 M: 20#/10′)

100 Pullups

100 Ball Slams (14/20#)

100 Pushups

100 Med Ball Cleans (14/20#)

100 Air Squats

100 Med Ball Situps (14/20#)

200 Double Unders

Its our 4th Annual 12 Days of Xmas WOD tomorrow at 10am!!! This one’s on us guys, so feel free to bring ANY friends or family members that are looking to try out CrossFit or just looking to get a fun and free workout in during the holidays!

Hope to see you there!

CROSSFIT

Strength

EMOTM 8 Minutes of:

4 Front Squat @ 70%

MetCon

“Kalsu”

For Time:

100 Thrusters (95/135#)

*On Every Minute Perform 5 Burpees*

HOLIDAY HOURS!!!

December 23rd – 10am – 12 Days Of Christmas *Family & Friends FREE Workout*

December 24-25th – CLOSED

December 26th – 10am – Yoga w/ Coach Lorna

December 27-29th – Holiday Hours (9am/12pm/5pm)

December 30th – 10am – Year In Review 2017 *Family & Friends FREE Workout*

December 31 – January 1st – CLOSED

January 2nd – Regular Hours

Christmas cards are ready to be picked up, so next time you are down at 431, please check for your card on the Christmas Tree!

NEW this year we have GIFT CERTIFICATES for anyone you, or someone you know would like to give the gift of fitness.  Please email jeff@crossfit431.com for more information!

CROSSFIT

Strength

OH Squat 5-5-5-3-3-3-2-2-1-1-1 (Ascending)

MetCon

21-15-9 For Time of:

Power Snatches (65/95#)

Calories Row

Wall Balls (W: 14/9 M; 20#/10′)

CASHOUT: 1000m Row