Catch it low

Skill- Spend 5-7 minutes working up to 70% of your 1RM Squat Clean and Jerk.
Then EMOM for 7 min get 3 reps at that same weight

WOD– for reps
1 min max effort double unders
2 min max effort med-ball russian twists 14/10 (2 count)
-rest 1-
3 min max effort Clean and Jerks (any style) 135/95
-rest 1-
2 min max effort med-ball russian twists 14/10
1 min max effort double unders

Holiday Hours-
23rd- Open Gym 11:00-12:30
24th and 25th- Closed
26th- Open Gym 11:00-12:30
Regular class times starting the 27th
New Years Eve- Open gym 11:30-12:00
New Years Day- Closed
This Saturday, December the 15th at noon we will be hosting a workout to help raise money for Michael Pedraza, the cousin of member Stephanie Bowman. Michael is undergoing cancer treatment and we are going to try to help with their financial burden. All money raised will go to the Pedraza family to help with medical expenses. This workout is open to anyone regardless of your experience with CrossFit so tell all your friends! There will be a $20 donation required to workout. They will also be selling links so come hungry! If you can please RSVP on the facebook event page and invite anyone who might want to come workout.


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