Tuesday!!!

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Announcements

Gift Certs Available For Purchase 11/27-12/23 at desk
($25 for 5 weeks of CF)
Friday December 22nd at 7pm Crag Holiday Party At Wellys!

CrossFit Crag Holiday Schedule: 12/22-1/1
Friday 12/22: No 5:45 or 7pm classes
Sunday 12/24: Closed
Monday 12/25: Closed
Tuesday 12/26: Open Gym Only 7-10 am then 3-6 pm
Thursday 12/28: No 5:45 and 7pm Classes
Friday 12/29: Limited class schedule 6:30, 9, 430, and 545
Sunday 12/31: Closed
Monday 1/1: Closed
Members New Years Kick Start Challenge!
Deadline to Register is 1/6/18

CrossFit Crag – CrossFit

Weightlifting

Back Squat (Heavy 5)

** Do Not Need To Hit 5’s As You Build

** No Failed Reps

** 15 Minutes

Metcon

Cast Away (AMRAP – Reps)

WITH A PARTNER

20 min A.M.R.A.P:

Partner 1: A.M.R.A.P.

Cal Row

Partner 2: A.M.R.A.P.

5 Pull Up

10 Ab Mat Sit Up

15 Air Squat
** May Switch Movements At Any Time

** Both Partners Rowing And Working At Same Time

** Team Of Three, Two Partners Work On Metcon

** Score Is Total Calories + Total Reps

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