Boxing day spectacular open gym 930am! This is open gym format and whit will be doing an optional wod which you can join in on if you like. Otherwise feel free to do anything you wish. See you there!

CrossFit D.E.C.K – CrossFit

The 3 wise wods (3 Rounds for reps)

AMRAP

0-8 minutes

3 bar muscle ups/strict Pullups

6 back squats 70/50kg

50 double unders

Rest 1 minute

9- 17 minutes

10 hang power cleans 70/50g

10 back rack lunges

10 burpees over the bar

Rest 1 minute

18-26 minutes

3 ring muscle ups/8 toes to rings

9 handstand push-ups/pushups

15 deadlifts 70/50kg
Choose between workout a or b or do your own thanggg

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Courage, Commitment, Community.