Wednesday 12/17

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. Every 30 sec for 7 min 

1 Hang Clean + 1 S2O @ 60 - 70% max clean and jerk (or weight capable of perfect form) 

B. 50 Strict Knees to Elbows

+

3 rounds for time 

15 Deadlifts (135/85)

15 HR Push ups

20 Box Jumps (24/20")

Performance - 

A. Every 30 sec for 7 min

1 Clean & Jerk @ 75% max Clean and jerk

B. 50 Strict TTB

+

3 rounds for time

15 deadlifts (185/105)

15 Dips

20 Box Jumps (24/20")