The workout for 12/21/15 is... 

  • By Leslie Friedman
  • 21 Dec, 2015

The workout for 12/21 is...

Why do we use time caps? There is a method to our madness. Read the following article to understand why we program the way we do!

http://www.tabatatimes.com/keep-it-crossfit-why-you-need-time-caps/

Reminder we have a modifed schedule the week of Christmas and New Year's.

Christmas Week (12/21 – 12/27) Hours:
o Mon/Tues/Weds: Regular Classes. Lifting Classes Included
o Thurs: Regular Classes, last class of the day is 5:30pm. No 6:30pm.
o Friday, 12/25: Closed
o Sat: 10am WOD only
o Sun: 12-2pm Open Gym

· New Year’s Week (12/28 – 1/3) Hours:

o Mon/Tues/Weds: Regular Classes. Lifting Classes Included
o Thurs: 5:30am, 6:30am, 12pm (last class of the day)
o Friday: 10am WOD only
o Sat: 8:30am Endurance and 10am WOD
o Sun: 12-2pm open gym

Every 90s for 8 Rounds: 1 Squat Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk. Start at "Grace" weight and increase each round

3 Rounds for time
- 15 American KB Swings (72/53)"
- 15 Burpee Box Jumps (24/20)"
- 15 Wall Balls (20/14)"
(12 minute cap)

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