Warm-up:
3 or 4 rounds:
10 ball slams
20 sit-ups

Workout
Deadlift
5-5-5-5-5

—Then—

21-15-9 reps for time:
Goblet squat (53/35 lb.)
Pull-up

Warm-up
Tabata double under

3 rounds with an empty barbell:
10 front squats
10 shoulder presses
10 good mornings

Workout
Split jerk
1-1-1-1-1-1-1

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Gift Exchange Reminder: Starting on Monday, you can participate in the socially distanced white elephant gift exchange. Bring a wrapped gift to the gym and pick out one to take home and open. If you like it, keep it! If you want to exchange it, rewrap the gift and bring it back to the gym, and pick a new gift. You may continue exchanging and rewrapping gifts through Wednesday. Happy holidays!

Rest Day

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Read “How I Got My Kids to Love Broccoli” from CrossFit.com

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Holiday Schedule Reminder: The gym will be closed from December 24-27 and resume regular hours on December 28.

Warm-up
Jump rope agility

Stick mobility and drilling

Workout
On the minute for 10 minutes:
2 power clean and jerks

—Then—

4 rounds, each on a 2-minute clock:
15 burpees
Max clean and jerks (135/95 lb.)
Rest 2:00

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Please consider helping this local affiliate owner and his family who need our help.

Warm-up
Until warm:
10 kettlebell deadlifts
10 squats to a ball
5 pull-ups
5 push-ups

Workout
For time:
15 muscle-ups
—Then—
5 rounds:
21 wall-ball shots
12 kettlebell swings (70/53 lb.)
—Then—
15 muscle-ups

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HOLIDAY SCHEDULE: The gym will be closed December 24-27 and resume a regular schedule December 28.

Make-up Day

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Watch “The Glide Kip” from CrossFit.com

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‘Tis the season for a socially distanced gift exchange!

Here’s how it will work:

• Starting Monday, December 21, bring a wrapped gift to the gym

• Pick up a gift and open it at home

• Like it? Keep it! Game over.

• Want to exchange it? Rewrap the gift and bring it back to the gym the following day. Then pick a new gift.

• You may continue exchanging and rewrapping gifts through Wednesday, December 23.

• Let us know if you have any questions. Happy holidays!

Warm-up
3 rounds:
10 pulls on rower
10 squats
10 sit-ups

—Then—

5-4-3-2-1 reps:
Pull-up
Push-up

Workout
Tabata This!
Tabata row (calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score is the least number of reps performed in any of the eight intervals.

Warm-up
3 rounds:
10 empty-bar deadlifts
5 yoga burpees
10 marching-style forward kicks

Workout
Diane
21-15-9 reps:
Deadlift (225/155 lb.)
Handstand push-ups

Warm-up
2 rounds:
500-meter row
10 good mornings
10 shoulder rolls
10 muscle snatches

Workout
8-minute AMRAP:
8 power snatches (75/55 lb.)
8 sumo deadlift high pulls (75/55 lb.)

Rest Day

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Watch “The Gentle Giant” from CrossFit.com