Thursday 12-22-16

Schedule Updates
The 7:30PM class at RCFBC has been cancelled until further notice due to lack of attendance/need

Holiday Schedule
We typically have a huge demand on Christmas Eve so it’s the only day of the year we REQUIRE you to SIGN UP AHEAD OF TIME. This will ensure we all get in a good workout as safely as possible.

Saturday 12/24 Sign Up Ahead of Time
RCFBC – 8:00AM, 9:30AM, 11:00AM MUST SIGN UP AHEAD OF TIME HERE:  https://clients.mindbodyonline.com/classic/ws?studioid=33173&stype=-106&sView=day&sLoc=0
SciCoh – 8:00AM, 9:30AM MUST SIGN UP AHEAD OF TIME HERE:  https://crossfit-scicoh.triib.com/events/ 

Monday 12/26 – Closed for Christmas Holiday

Monday 1/2 – 8:30AM and 9:30AM at both boxes. No advanced sign up needed.


WOD

AS. 3 x 5 Deadlift (+10)
AE. 3 Rounds:
15 Calorie Row
25 Weighted Situps (20/14# Medball)
B. “Leggnog”
5 Rounds:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups
c/o CFNE

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