WEEK NOTES 📝
🔷 Holiday Hours: 9am only on Christmas Eve. Closed Christmas Day.
🔷 Get ready for a nutrition challenge kicking off in the New Year! More details coming soon in the FB group.
🔷 Winter gear is available in the online apparel store! Go check it out here: http://crossfitbr.mdiapparel.com
MON: Clean & Jerk complex to start the week then an AMRAP of Push Ups, Strict Knees to Elbow, and Russian KB Swings.
TUE: Partner WOD at 9am (only class)! 🏃🏻♀️ Runs, Squats, and Ground to Overhead. Good sweat to get into the holiday.
WED: Closed. Merry Christmas! 🎅
THUR: We know you may have eaten a little much yesterday so strength work is Bench Press and Strict Pull Ups. Easing you back into with that then an AMRAP of Single Arm DB Work (hang clean & jerks and overhead lunges), Short Runs, and Rows. Move and sweat it out!
FRI: Back Squat strength work then rounds of Double Unders and Sumo Deadlift High Pulls.
SAT: PARTNER WOD is a 2-parter today! Good stuff happening with Runs, Wall Balls, Pull Ups, Rowing, and Lateral Burpees over the Rower.