Holiday Party This Friday the 15th @ 6:30 p.m.
The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m.
Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats
1 . 3 Sets of 3 Reps:
Overhead Squat
*Increase Weight as you go
3 Sets of 3:
Front Squat
*Increase Weight as you go
2 . For Time:
50 Burpee Pull ups
50 Burpees
CrossFit Havoc 