Christmas Eve, Saturday, December 24, 2016

Have a very Merry Christmas!

Have a very Merry Christmas!

CrossFit Evolution will be open regular hours this week (including weightlifting class on Sat, Xmas Eve), however Monday, Dec 26 we're having special hours - classes are at 9:30 am and 11 am only!

"12 Days of Not-So-Jingle-Bells"
With a pair of DB's or KB's do as the song goes:
 Rx
  1 Two arm Snatch
   2 Strict Pull-ups
    3 Push Presses
     4 Air Squats
      5 Hang Power Cleans
       6 Box Jumps (24/20)
        7 Deadlifts
         8 Burpees
          9 Front Squats
           10 Sit-ups
            11 Weighted Lunges (hold anyhow)
             1200 meter Run

Rx+ (minimum of 2x30's/2x20's)
 1 Two arm Snatch
  2 Ring Muscle Ups
   3 Push Presses
    4 Pistols (total reps; alternating)
     5 Hang Power Cleans
      6 Box Jumps (24/20)
       7 Deadlifts
        8 Burpees
         9 Front Squats
          10 Toes To Rings
           11 Weighted Lunges (hold anyhow)
            1200 meter Run