50’s

Announcements 

6 pm Friday Class Cancelled 12/14 Sorry for the inconvenience.

Christmas Schedule

12/24-  Close after Noon Class
12/25- Closed
12/ 26- 9-1 Open Gym

CROSSFIT

S&P Cycle: squat- PULL–press- pull- OFF

A.  Deadlift

60% x 5
65% x 5
70% x 5

B. Accessory Work 2 sets

Good Mornings – 8 reps
Tempo Glute Bridges w/ band (quick up/ 3 at top/ 3 down) 8 reps

C. For time
50 toes to bar
50 KBS (70/53)
50 cal row

CSPORT

A. 3 sets:
1 min AMRAP TGU right arm
1 min AMRAP TGU left arm
1 min Plank

B. 4 rounds for time:
400m run
15 bench press
20-15-10-5 burpees (decrease reps by 5 each round)
25 wall balls
30 sit ups