December 23, 2019

Merry Christmas, Alphaholics! The holiday schedule for this week is posted below:
Christmas Eve: NO Evening classes
Christmas Day: CLOSED (go enjoy your family and friends)
Thursday December 26th: NO 6am CrossFit Class
Saturday December 28th: Alpha Holiday Party – 7PM – @ Cornerstone in Aspinwall

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
16min
AMRAP 12,11,10,9…
Burpees
Double Unders (Tuck Jumps)
Wall Balls (20/14)
Ball Slams (25/20)
Situps

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
1 Wall Walk
10 Tuck Jumps
8 KB Kang Squats
3 Power Cleans (build)
3 Deadlift (build)

WOD:  “12 Days of Christmas”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans (155/115)
4: KBS (53/35)
5: Pull-ups
6: Box Jumps (24/20)
7: SA KB Push Press (1.5/1)
8: Situps
9: Ball Slams (25/20)
10: Double Unders (Tuck Jumps)
11: Wall Balls (20/14)
12: Burpees