The workout for 12/29/15 is...  

  • By Leslie Friedman
  • 29 Dec, 2015

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

The workout for 12/29 is...

Reminder that this Sunday will be our Whole 30/Rowing/Raffle Kick Off Meeting ! If you can't make it and want to participate in our Whole30, email leslie@crossfitdeco.com.

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

Front Squats (last week before we DELOAD next week - yay!)
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
2x2 @ 95%

8 minute AMRAP Ladder:
- 5 Shoulder to Overhead (Grace Weight)
- 25 Double Unders (50 singles)
- 10 Shoulder to Overhead, etc. Add 5 reps to S2OH, but keep double under/singles the same

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