Thursday, December 27th

Do you have a friend or family member who is interested in giving CrossFit a try? Saturday, December 29th is Bring a Friend Day!
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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.
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This class is free for first-timers coming to CFSC, a $20 drop-in fee will apply otherwise.

10 Jumping Jacks
8 Banded Side Steps
6 Inchworms
4 Superman
Strength
Butts and Guts
4x
8 Each Leg Weighted Box Step Up (use DBs, KBs, front or back loaded barbell)
10 Each leg KB Single Leg Deadlift
12 Glute Hip Bridges w/ 3 sec hold at the top of the squeeze.
Rest 1-2 mins between sets
Tabata Leg Raises
WOD
14 min Amrap:
7 Hang Squat Cleans (135/95)
14 Wall Balls
28 Du’s