Tuesday, December 7

Noon class

Rest day or make-up day

__________

Read 13,000 Ports in the Storm: How CrossFit Affiliates Combat Diabetes from CrossFit.com.

Monday, December 6

Cody

Workout

For time:
25 lunges
20 chest-to-bar pull-ups
50 box jumps
50 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings (70/53 lbs.)
30 sit-ups
20 dumbbell hang squat cleans (35/25 lbs.)
25 back extensions
30 wall balls
3 rope climbs

Sunday, December 5

Tara and Quan

Workout

7 rounds for time of:
10 overhead squats (95/65 lbs.)
10 pull-ups

Saturday, December 4

Steven and Dave

Workout

Front squat
8-8-6-6-4-4-2-2

Friday, December 3

6 a.m. class

Rest day or make-up day

__________

Watch Health Tip: How To Avoid Added Sugar from CrossFit.com.

Thursday, December 2

CrossFit Kids

Workout

5 rounds for time of:
400m run
20 kettlebell swings (62/44 lbs.)
20 box jumps (30/24 in.)

Wednesday, December 1

Hollis

Workout

7 rounds for time of:
10 sumo deadlift high pulls (95/65 lbs.)
10 ring dips

Tuesday, November 30

Zoe

Workout

Back squat
8-8-6-6-4-4-2-2

Monday, November 29

Sal

Workout

Rest day or make-up day

Interested in learning more about CrossFit’s nutrition recommendation and how to implement changes for yourself? Check out the new CrossFit Online Certificate Course: Nutrition I!

Sunday, November 28

Kim, Cody and Laurel

Workout

5 rounds for time of:
50 ft. dumbbell overhead walking lunge (50/35 lbs.)
15 toes-to-bar