Open gym from 9-11 a.m.

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For time:
500-meter row
50 sit-ups
400-meter row
40 sit-ups
300-meter row
30 sit-ups
200-meter row
20 sit-ups
100-meter row
10 sit-ups

Open Gym

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Rest Day

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Read “CrossFit Kids Research Brief: Kids and Resistance Training” from the CrossFit Journal Archives

9 a.m.: Group class with Coach Cara

4-minute AMRAP:
21-calorie bike
21 kettlebell swings
21 kettlebell goblet squats

Rest 4 minutes

4-minute AMRAP:
15-calorie bike
15 kettlebell swings
15 kettlebell goblet squats

Rest 4 minutes

4-minute AMRAP:
9-calorie bike
9 kettlebell swings
9 kettlebell goblet squats

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10 a.m. - 12 p.m.: Open gym

2 rounds for time:
20 strict pull-ups
20 power cleans (155/105 lb.)
20 strict handstand push-ups

Open Gym from 9-11 a.m.

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4 rounds for time:
400-meter run
20 burpees

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Holiday Schedule Update
Saturday, December 28: Group class with Coach Cara at 9 a.m., and open gym from 10 a.m.-12 p.m.
Sunday, December 29 - Wednesday, January 1: Open gym from 9-11 a.m.
Thursday, January 2: Back to the regular schedule

Open Gym from 9-11 a.m.

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A new CrossFit Kids session begins January 8, 2020! Check out our CrossFit Kids page for more info on the program and how to sign up.

CLOSED

Rest Day

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Holiday Schedule Reminder
Tuesday, December 24: Open gym from 9-11 a.m.
Wednesday, December 25: CLOSED—Merry Christmas!
Thursday, December 26 - Wednesday, January 1: Open gym from 9-11 a.m.
Thursday, December 2: Back to the regular schedule

12 Days of Christmas
1 clean and jerk (225/155 lb.)
2 deadlifts (225/155 lb.)
3 burpees
4 pull-ups
5 wall-ball shots (20/14 lb.)
6 box jumps (24/20 in.)
7 kettlebell swings (53/35 lb.)
8 ring dips
9 push-ups
10 hip extensions
11 GHD sit-ups
12 front squats (225/155 lb.)
*Performed like the song

Open Gym

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Push press
1-2-3-4-5

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Holiday Schedule Reminder
Monday, December 23: Last class of the day at 5 p.m.
Tuesday, December 24: Open gym from 9-11 a.m.
Wednesday, December 25: CLOSED—Merry Christmas!
Thursday, December 26 - Wednesday, January 1: Open gym from 9-11 a.m.
Thursday, December 2: Back to the regular schedule

On the minute for 10 minutes:
1 snatch

—Then—

5 rounds for time:
5 snatches (155/105 lb.)
10 burpees over the bar