Stand Firm CrossFit
On Christmas Eve, (12/24), we will not have classes in the afternoon.
Make sure you come in during a morning class for the infamous 12 Days of Christmas workout.
No classes on Christmas Day, (12/25).
We will be open on Saturday, (12/26), for Open Gym.
On New Years Eve, (12/31), we will not have classes in the afternoon.
Make sure you come in during the morning for the infamous New Years Eva workout.
No Classes on New years Day, (1/1).
We will be open on Saturday, (1/2), for Open Gym.
Warm-up: 1/2 Tabata KB Swing, Goblet Squat, Sit-ups. Dynamic Stretch
Strength: OH Squat 5 x 5 L1: 50% to 80% L2: Minus 10% L3: WAW or POF Squat
WOD: WISE MEN
3 rounds for time:
9-6-3 Reps
Thruster 95/65
Pull-up
Compare to 12.23.14
Icing: Chin over bar hold for time…..then 20 HSPU