Our Stand Firm CrossFit Christmas Party is on Friday the 16th at 6:30 pm. This is a good old fashioned “Pot Luck Dinner”. Bring your Christmas specialty!!! We will have a white elephant gift exchange. So make sure to bring a little something all wrapped up to attract some serious attention. Spouses and kids are welcome and encouraged to attend. We want them in on the white elephant as well, so dig through the junk drawer to find special something to gift wrap. Remember, one man’s trash is another man’s treasure.
Warm-up, (15 Min): 3 rounds of 10 KB Swing, 10 Goblet Squat, 10 Sots Press w/PVC, 10 Sit-ups. Dynamic Stretch
Strength, (15 Min.): OH Squat
3 reps EMOM for 10 Min.
Build up to 80% of your 1RM.
WOD: SHOULDER THE LOAD
For Time:
40 Pull-Ups
30 Push Press (115/75)
20 OHS (115/75)
30 Push Press (115/75)
40 Pull-Ups
Icing: Skill Work Your Choice.