Wednesday's WOD, stamina, and the last yoga class of 2016!

December 21, 2016

Great job on those heavy front squats today everyone! We've got some thrusters in store for tomorrow so hopefully those front squats were good preparation!


Please make sure you check your email to make sure you received our December newsletter. Our holiday schedule is included which consists of a modified class schedule the week of the 25th-31st. If you did not receive the email, please let Coach Rebecca know! Our holiday class schedule is also posted below 👇


Here is your Wednesday WOD and stamina SPRINTS! We will also have the last yoga class of 2016 with miss Sherri at 6:30pm!


Wednesday Dec. 21, 2016


CrossFit (6am/7am/10am/12:15pm/5:30pm)



200m STRAIGHT-AWAY SPRINTS!! Every 90 seconds for 12 minutes (8 sets)


We will have a second option to complete the sprints every 2 minutes for 16 minutes (8 sets)




Some fun from the main site!


For time:

10 Thrusters 95/135

50 DUBs

8 Thrusters 95/135

40 DUBs

6 Thrusters 95/135

30 DUBs

4 Thrusters 95/135

20 DUBs

2 Thrusters 95/135

10 DUBs


Scaled options:

Thrusters @ 65/95 (or scale further as needed)

3:1 Singles



Yoga (6:30pm)



On-ramp (7:30pm)






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