Happy New Year!

Warm-up
Agility and handstand practice

Workout
J.T.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

New Year’s Schedule
Friday, January 1 - 3pm class only*
Saturday, January 2 - regular schedule (9am only*)

*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.

Rest Day
____________

Watch “The Stick Free Zone: Training with MS” from CrossFit.com

____________

New Year’s Schedule
Thursday, December 31 - regular schedule
Friday, January 1 - 3pm class only*
Saturday, January 2 - regular schedule (9am only*)

*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.

Warm-up
500m row
15 front squats, empty bar
500m row
15 hang squat cleans, empty bar

Workout
On the minute for 12:00
1 squat clean, building

10:00 AMRAP
10 front squats (135/95)
10 burpees

New Year’s Schedule
Thursday, December 31 - regular schedule
Friday, January 1 - 3pm class only*
Saturday, January 2 - regular schedule (9am only*)

*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.

Warm-up
21-15-9 reps:
Dumbbell deadlifts
Unloaded lunges

Workout
3 rounds for time:
50 alt dumbbell snatches (50/35)
50 AbMat sit-ups
50 single dumbbell lunges

Warm-up
Until warm:
150m row
5 kips swings
10 plank shoulder taps
15 air squats
25 single unders

Workout
Every 3:00 for 30:00:
12/10 calorie row
5 pull-ups
10 push-ups
15 squats
25 double unders

CLOSED

We hope you’re having a wonderful holiday break!

We are closed for the weekend and will open for regular hours on Monday, December 28.

MERRY CHRISTMAS!

____________

CLOSED

CLOSED

____________

We’ll be closed from today through Sunday. Merry Christmas!

12 Days of COVID Christmas
1 clean and jerk (225/155 lb.)
2 deadlifts (225/155 lb.)
3 burpees
4 pull-ups
5 dumbbell thrusters (35/25 lb.)
6 box jumps (24/20 in.)
7 kettlebell swings (53/35 lb.)
8 kettlebell sumo deadlift high pulls (53/35 lb.)
9 push-ups
10 alternating dumbbell snatches (35/25 lb.)
11 toes-to-bars
12 front squats (225/155 lb.)
*Performed like the song