The workout for 12/23/16 is...                                             

  • By Leslie Friedman
  • 26 Dec, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 12/23 is...

On Monday 12/26 and 1/2, bring a friend to any class for free! No CrossFit experience required! Sign up at

Reminder about our holiday schedule! Normal class times on Saturday (8:15am Endurance and 10am free community class), closed on Sunday (Merry Christmas!) and Monday we have classes at 10am and 5pm that are open to anyone wanting to try out DeCO! Tell your friends they don't need any CrossFit experience. Share the flyer on your pages!

5x5 Tempo Back Squats. 3 second count down, 2 second hold, 1 second up. 3 sets at 60% of your 1RM Back Squat, Sets 4 and 5 may be heavier if you can.

For time:
- 1 Bear Crawl Down/Back
- 5 Power Cleans (225/155) or 80% 1RM
- 2 Bear Crawls
- 4 Power Cleans
- 3 Bear Crawls
- 3 Power Cleans
- 4 Bear Crawls
- 2 Power Cleans
- 5 Bear Crawl
- 1 Power Clean
(10 minute cap)

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