* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

*** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) 10 Rack Pulls + 30 second Front Plank Hold: Every 3:00 for 7

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Bar should be set-up so it sits just above the knee. Perform the Plank Hold immediately upon completion of your set of Rack Pulls.

2) 25-20-15-10-5 – AQAP:

Abmat Sit-ups

D-Ball Over Shoulder 40/30

Extra Work:

3) Face Pulls: 5 sets of 20

Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE