“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

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Around the World Lunge Warmup (No Measure)

3 rounds of:

20 high knees

20 butt kickers

20 jumping jacks

20 front/back shuffle

Rest 30 seconds

Complete 3 cycles, then reverse directions:

Step forward Lunge R

Step forward Lunge L

Step back Lunge R

Step back Lunge L

Side Lunge R

Side Lunge L

Farewell thine legs (Time)

Row 50 Calories, then:

5 Rounds of:

50 Single Unders

10 Step forward lunges (5 per leg)

10 Box Step Ups 20″ (5 per leg)

10 Step back lunges (5 per leg)

10 Lateral Box Step Ups 20″ (5 per side)

50 single unders

Rest 30 seconds

Rx = Holding a 40/25# dumbbell for all lunges and step ups

Rx+ = Double unders, finish with 50 bike calories

Abdominal Supplement 23 (No Measure)

3 Rounds for quality:

30 Alternating Leg V-Ups

30 Alternating Plank Leg Raises

30 Bicycle Sit Ups