The Spirit

 In WOD

WOD 12/18/12

Back Squat 3-3-3-3

All sets at 75% or heavier

 

“Cindy”

AMRAP in 20 minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

*To RX this workout your reps must have good form. We are implementing a 3 strike rule; if a coach has to correct your form three times you no longer are eligible to be on the board for that days workout. Chin over bar, elbows locked out for pull-ups. Chest touches the ground at the bottom of push-up, no worming up and down, and full lock out at the top of push-ups. Air squats must break parallel at the bottom. Virtuosity – Do the common uncommonly well!

 

We will be having a Christmas Party Saturday at 9pm for all the local CrossFit gyms and their members. It will be hosted by CrossFit Mid-County and if you would like to attend please follow the link and RSVP to the event on Facebook. Hope to see you all there!

 

Holiday Schedule:

Monday, December 24 – Open gym from 10am-11:30 am. You can show up anytime during these hours and do any workout you wish or ask a coach to program a WOD for you!

Tuesday, December 25 – Open gym from 2pm-3:30pm. You can show up anytime during these hours and do any workout you wish or ask a coach to program a WOD for you!

Wednesday, December 26 – 6am, 11:30am, 5:30pm, 6:30pm (NO 5AM OR 4:30PM)

 

Monday, December 31 – 6am, 11:30am, 5:30pm (NO 5AM, 4:30pm, OR 6:30PM)

Tuesday, January 1 – Open gym 11am-12:30pm and 4pm-5:30pm. You can show up anytime during these hours and do any workout you wish or ask a coach to program a WOD for you!

 

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