Bye buddy

Men’s swim jammers drop in January!

**Announcements, etc…”

• Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!

HOLIDAY SCHEDULE

• Sat 12/23 & Sun 12/24: regular schedule
• Christmas day: closed
• Tuesday 12/26: late start (first class at noon)
• Wed 12/27-Sun 12/31: reg hours
• New Years Day: Open gym 9am-noon
• Tuesday 1/2: reg sched

CROSSFIT

A. 20 min skill practice: choose something you’d like to work on (MUs, DUs, kipping, handstand, etc)

B.  For time, in teams of 2, one person working at a time:

• 400m run (with partner)
• 100 pullups
• 100 KBS (53/35)
• 100 burpees
• 100 box jumps (24/20)
• 400m run (with partner)

CSPORT

A. 7 min clock
1k/800m Row
AMRAP burpees with time remaining

B. 7 min clock
800m Run
AMRAP thrusters with time remaining

C. 7 min clock
100 sit ups
AMRAP DUs with time remaining

D. EMOM x 10 min

1st 5 min:
100m run
AMRAP box jumps with time left

2nd 5 min:
10 pullups
plank hold with time remaining