Wednesday 12/31

Class Schedule for News years Eve and New Year Day

Wednesday- 

6am, 7am, 9:15, 11:30, 2:30

Thursday- 

Closed

Last week to be able to sign up for the Sandy Hook Fundraiser! 

We need more RedZone members to sign up to participate and to volunteer. Please talk to a coach or sign up at the front desk to volunteer. 

To sign up to participate please go to 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045?aff=eac2

Fitness -

A1. Strict press x 10,10,8,8

A2. Scap pull ups + negative pull ups

(2+5) x 4 sets

*hold scap retraction for 3 sec, then negative pull ups is 5 sec down each rep

+

13 min on clock

30 DB Thrusters (40/25)

30 Ring Rows or Pull ups

30 box Jumps (24/20)

30 KB SDLHP (53/35)

AMRAP burpees

Performance -

A1. BN Jerk Grip Strict Press - 10, 10, 8, 8; building in weight

A2. Weighted Strict Pull Up x 3 x 4 sets

* 3 sec hold with chin over the bar each rep

+

13 min On the Clock

30 Thrusters (115/75)

30 Pull ups

30 Burpee Box Jumps (24/20)

30 Cal Row

AMRAP MU's/CTB pull ups