Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
The Wheel (4 Rounds for reps)
5 minutes max box-facing burpees (up and over the box every time, no extension needed) 24/20″
5 minutes rest
4 minutes max shuttle runs (10 yards down, 10 yards back = 1)
4 minutes rest
3 min max power cleans 135/83
3 minutes rest
2 minutes max wall balls 20/14#, 10/9′
For burpees, jump on or over the box. Steps ups are allowed, but both feet must touch the box. For shuttle run, one hand must touch the ground on the outside of a set mark.
RX+=185/123, 11/10′ wall ball
2 Min Burpee Test
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.