Wednesday!!!

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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

Metcon

No Lift… No Gift… (5 Rounds for reps)

5 Rounds:

3:00 min Clock

400m Row

15 American K.B. Swing (53/35)

Max Plate Burpee In Remaining Time

3:00 min Rest
** 3:00 Minutes Work / 3:00 Minutes Rest **

** Score Is Total Plate Burpees **

** Each Round Scored Separately **

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