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“Sleighs and Bells”

By 12/24/2010No Comments

Class times for Friday Christmas Eve are 9am and 10am only with a 11am Christmas Luncheon for all our current CrossFit Family members.  Thank you for being part of our loyal group of committed fitness fanatics.  We want to wish each and everyone of you a Joyous Holiday Season.  2011 will bring us even Bigger and Better achievements including a USA Weightlifting Team “Team Affliction Barbell Club” along with an Endurance Team “Team Affliction Endurance Club”.

Class times on Saturday Christmas Day are Canceled.  Enjoy!!!!

:startwod:

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“Sleighs and Bells”
Within 3 mins:
Push Sled  20 yrds high bar 90#Men/50#Women
once sled crosses 20 yard line do 5 Burpees then:

Push Sled 20 yrds low bar 90#Men/50#Women

once sled crosses 20 yard line do as many
Kettle Bell Swings 53#Men/35#Women with remaining time left in 3 minutes
Score is how many swings completed within time frame
Rest 3 mins then complete cycle for a total of 5 rounds

Cool Down

Stretching

:endwod:

 

Steven