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FREE Pre-Flight SOAR Bootcamp for the Month of December – Register Here!

SPECIAL CrossFit Package Rates for December – Check it out!

CHRISTMAS GIRLFIT – Register Here!

Equipment Packages for Special Rates – Giving the Gift of Fitness!

Mobility Package, “Annie” Package and the SUPER Package – check it out!

CrossFit Kids during the Christmas Break – put down the Christmas Cookies & Xbox remote! Monday – Friday 4pm – 5pm

WARMUP

Check out Wod 2 at the All Cities Open Competition – remember the wod you did yesterday? How did YOU stack up against the competitors?

WARMUP

dynamic

group

30 n 30 ghsu/ghbe

Floater at some point throughout the class
WOD 1 from ACO
1 min airdyne for max calories
2 minutes max distance of burpee broad jumps.

STRENGTH
Overhead squat
5-5-5
3-3-3

TEST
within 1 minute of last set have a second bar loaded (from the floor)
at 50% of your 1 rep max
perform 20 unbroken overhead squats.

MAD MOBI
Keg stretch
quad roll out.
IT band up n over.
press ups

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