Friday, 12.1.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Holiday Party December 6th @ 6:30pm  (NO 6:30 CLASS)

We don’t often do this but, today we’d like to wish a special Happy Birthday to the assumed patriarch of our gym, Sam Thomas. Sam- you are a great husband, father, friend, Pops and every guy’s role model in the gym. We all love you and the gym just wouldn’t be the same without Sam Thomas.

Warm up:

3 Rounds-

200m Row

6 Burpees Over the Rower

Mobility:

Overhead

Hips

Shoulders

Strength:

Snatch Complex

-1 Power Snatch + 4 Second down to mid shin + 1 Hang Snatch (mid shin)

WOD:

Sam Thomas Birthday WOD 

15min AMRAP-

12 Burpees

1  Squat Clean 225/155#    (Sx1: 185/125#    Sx2:  135/95#    Sx3:  95/65#)

19 WallBalls 20/14#

60 Double Unders

Accessory:

Weighted Plank Holds (elbows)

3x 30  seconds