WEEK NOTES 📝
🔷 Holiday Hours: 9am only on Christmas Eve. Closed Christmas Day.
🔷 New Product: O2 Plus is now in stock! $4/per can (+tax).
🔷 Winter gear is available in the online apparel store! Go check it out here: http://crossfitbr.mdiapparel.com
-Programming-
MON: Kicking off the week with Front Squat strength then an AMRAP of Pull Ups, light Power Cleans, and Weighted Lunges.
TUE: Practicing big sets of Push Press for strength time then rounds of 400m Runs 🏃🏻♀️, Box Jump Overs, and Russian Twists.
WED: OLY day practicing 🏋🏻♂️ Snatches! Fun complex then finding a heavy triple from the hang. Finisher is a 1k Row.
THUR: Longer AMRAP with 200m Runs, Farmer Carries, Sit-ups, and Ring Rows.
FRI: Interval Conditioning work with Rowing, Deadlifts, and Burpees.
SAT: 12 Days of 🎄 Christmas! We’ll have a video up in the private FB group explaining this one for those new to it.