Thursday 12/18

Holiday Pot Luck this Friday @ 7pm (No 6:30pm Class)

Sign up sheet on the front desk for what you would like to bring to the pot luck

12 Days of CrossFit WOD this Friday! Class schedule the same with the exception of the 6:30pm class. Coaches will be partcipating this year :)

We NEED more volunteers and more RedZone Members to participate in the Sandy Hook Fundraiser! We've always had a great turn out and we would like to see it again. 

Fitness - 

A. EMOM x 8 min

3 Reps CG Bench Press @ 65% max bench

B1. Elevated Ring Rows x 8 reps x 4 sets

rest 30 sec

B2. Wall Walks x 5 reps x 4 sets

Rest 30 sec

+

4 Rounds

20 Wall Balls

250 m Row

rest 60 sec between rounds  

Performance - 

A. EMOM x 8 min

3 reps CG Bench Press @ 70-75% max bench press

B1. Weighted Pull ups x 3 x 4 sets

Rest 30 sec

B2. Strict HSPU x 10 x 4 sets

Rest 30 sec

+

4 Rounds

20 UB Wall Balls

350 m row

Rest 60 sec between rounds