Gym is closed Christmas Day, and Holiday Schedule observed on Monday Dec 26th.

Monday
A)Work up to Heavy Clean.
Newbies go over form Technique

B)Coach Luis Amaya's Bday WOD
23 Birthday Burpees
12 Bar Muscle ups (Chest to Bar/Pull Ups for scaled)
19 Full Cleans 205 (For Luis & Joe) everyone else 155/105
93 Wall Balls 20/14
23 Birthday Burpees

Tuesday
Strict Single Arm Dumbbells press
5x8
Seated Sled pull 5x1

B)Team of 2 relay if necessary
20 Cal Row
20 Strict Press 95/65
25 Cal Row
25 Push Press, 115/80
25 Cal Row
30 Push Jerks 135/95

Wednesday
Front Squat
5x5
Reverse Hypers on GHD
5x12

B)9 min amrap
9 Deadlifts 185/135
9 Pull Ups
9 Knees to Elbows

Thursday
Thrusters
3 Rep Max

B)10 min EMOM
Odd 15/12 Burpees
Even 20 Thrusters 75/55

Friday
Bench Press
5x3

B) "Elizabeth"
21, 15, 9,
Cleans 135/95
Ring Dips

Saturday Christmas Eve
The 12 days of Christmas
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

Sunday Christmas.... Closed unless otherwise Posted on our facebook page.

Monday (Observed Holiday Schedule) 9am & 10am Classes only til further noticed on this day.
9am Bootcamp Beginners Crossfit
Will do a version of 12 days of Christmas with out barbells

10am Crossfit
Hero Wod "MR Joshua"
5 RFT
400mRun/row
30 Sit Ups GHD where possible
15 Deadlifts 250/165