Wednesday class times: 530a, 430p, 530p, and 630p
A) 3X300 Row, rest 60 seconds between sets
B) Ring dip development. If you are proficient (5-10 unbroken,) do 3 sets of max reps with rest as needed.
C) For Time:
- 800m run
- 50 walking lunges
- 50 Burpees
- 50 Box Jumps 24/20
Rest one minute between movements
CrossFit Arise: End of the Year Party!!!
Please plan to join us on DECEMBER 20th @ The Kaufman residence at 7pm (address on the whiteboard @ the box)
What to wear: Nice casual (think collars and skirts)
What to bring: Food(assignments below), beverage of choice
What not to bring: Kids, pets...
Last name A-L: please bring snack/app
Last name M-Z: please bring dessert
Wanna be part of the Polar Bear Club? Join us at 530am and WOD in 20 degree weather! #Champs