Rest Day

____________

Read This Is the Moment His Life Changed from the CrossFit Journal 

____________

HOLIDAY SCHEDULE REMINDER: 
Christmas Eve, Sunday, Dec. 24: 10 a.m. class only
Christmas Day, Monday, Dec. 25: CLOSED
Tuesday, Dec. 26: 10 a.m. class only
New Year's Eve, Sunday, Dec. 31: 8 and 10 a.m. classes
New Year's Day, Monday, Jan. 1: 10 a.m. class only

12 Days of Christmas
(performed like the song)
1 clean and jerk
2 deadlifts
3 burpess
4 pull-ups
5 wall-ball shots
6 box jumps
7 kettlebell swings
8 ring dips
9 push-ups
10 hip extensions
11 GHD sit-ups
12 front squats
 

Back squat
3-3-3-3-3

7-minute AMRAP: 
10 kettlebell swings (53/35 lb.)
10 goblet squats
10 single-arm overhead lunges

Every 2 minutes for 8 rounds: 
250-meter row
15 push-ups

____________

HOLIDAY SCHEDULE: 
Christmas Eve, Sunday, Dec. 24: 10 a.m. class only
Christmas Day, Monday, Dec. 25: CLOSED
Tuesday, Dec. 26: CLOSED
New Year's Eve, Sunday, Dec. 31: 8 and 10 a.m. classes
New Year's Day, Monday, Jan. 1: 10 a.m. class only

Rest Day

____________

Thanks to everyone who came out to celebrate at the holiday party! We look forward to another great year with our amazing community! 

____________

Read Culture: The Netflix Creed and Your CrossFit Affiliate from the CrossFit Journal

4 rounds for time: 
2 legless rope climbs
8 power snatches (155/105 lb.)

Front squat
3-3-3-3-3

Hang squat clean
2-2-2-2-2

Wendler Week 4 - De-load
90% of your 1RM
40% x 5
50% x 5
60% x 5

Cement Mixer
7 rounds, each for time, every 3 minutes: 
Run 400 meters
12 toes-to-bars

Rest Day

____________

Watch Inside CrossFit South Brooklyn: The Kids from the CrossFit Journal

____________

HOLIDAY PARTY REMINDER: Our holiday celebration is Friday, Dec. 15 at Harbor Cafe! There will be no 5 or 6 p.m. classes, so plan your fitness accordingly. All the details can be found on the whiteboard at the gym. We're looking forward to celebrating with you all there! 

For time:
40 burpees
40/30 bike calories
40 GHD sit-ups
40 box jump-overs
40/30 ski erg calories
400-meter dumbbell farmers carry (50/35 lb.)