Lucky Number 7

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.  Strict Press

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

B. Accessory Work 2 sets

Front Raise 8/8

Dumbbell Shrugs 10 reps

C.  7 rounds for time
80 yds sled push (90/45)
3 muscle ups
15 GHD situps

CSPORT

A. 4 Rounds:
400m Run
15 pushups
15 JPUs

B. 1 Round:
50 Sit ups
10 Ab Wheels
10 V-Ups
10 Ab Wheels
50 Sit Ups

C. 4 Rounds:
400m Row
20 SA DB snatches (10/side)
20 alt. reverse lunges