Saturday, December 29th

Do you have a friend or family member who is interested in giving CrossFit a try? Tomorrow, December 29th is Bring a Friend Day!

For signing up that day, friends will receive our Foundations course plus a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will receive 20% off of your next monthly membership. Classes are at 9-10-11 am.

This class is free for first-timers coming to CFSC, a $20 drop-in fee will apply otherwise.

Tabata Warm-up
Mountain Climbers
Lateral Lunges
Scapular Push-ups
Partner WOD
12 min Amrap: 5-10-15-20…up by 5 reps every round until 12 mins are up.
Box Jump Overs / Box Step Ups (newbies)
Devil Press (40/25) / Burpees (newbies)
MB Hug Air Squat (20/14)
Rest 6 mins
12 min Amrap:
5-10-15-20….up by 5 reps every round until 12 mins are up.
HR Push-ups
KBS 70/53
Partner Med Ball Situps (20/14)

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