* 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) Push Press: 10 reps Every 3:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 10RM for Max Reps.

2) 15 minute AMRAP:

15 Box Jumps 24/20

12 Kettlebell Swings 35/26

9 Push-ups

6 Ring Rows

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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