12.31.15

holiday_hours

Here is the schedule for the remainder of the week:

Thursday 5:15am – 8:30am(beginner’s)-12pm – 4:30pm – 5:30pm

New Year’s Day- 12pm

Saturday- 10am

 

CrossFit FMS WOD:  

1.)  Warm-up

500m row

3 rds

  • 25  jumping jacks
  • 10 good mornings 45/35
  • 10 push ups
  • 5 inch worms

WOD:  

Strict pull-ups

3X 7-10 reps

then

21-15-9

  • deadlifts  225/155
  • ring dips
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