Rocktown CrossFit

"The goal is to get fit. Make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood

Workouts for the Week: December 24 - December 29

Monday, December 24th

Class at 8:00am only.
All other classes and open gym are canceled.

Workout: For Time - With a Partner

10-20-30-40-50
Dumbbell Snatch (50/35)
Burpee over the Dumbbell
Chest to Bar Pullups


Tuesday, December 25th

Closed - No Classes or Open Gym


Wednesday, December 26th

Class at 8:00am only.
All other classes and open gym are canceled.

Workout: With a Partner - In 18 Minutes

1 Mile Run

-into-

As Many Rounds as Possible in Remaining Time of:
4 Squat Cleans (185/125)
8 Handstand Pushups (10 Pushups)
16 Toes to Bar (1:1 knee tucks)


Thursday, December 27th

CrossFit and Fitness Workouts are identical on Thursday, December 27th. Check the Blog for more info.

Workout: For Time

1000m Row
50 Burpees
150 Double Unders (300 singles)
50 Burpees
1000m Row


Friday, December 28th

Conditioning: Every 90 Seconds for 15 Minutes Complete:

3-5 Man-Makers (35/20)

Workout: For Time - 4 Rounds

12 Single Arm DB Hang Cleans (50/35)
12 Single Arm Thrusters
3 Bar Muscle Ups (6 Strict Pullups)


Saturday, December 29th

Workout: For Time - 5 Rounds - With a Partner

10 Push Jerk (155/105)
20 Deadlifts (155/105)
30 Wall Balls
40 Calorie Row