Friday, December 21 2018

Duane.

Duane.

Holiday Schedule!

Monday, December 24th - 8:30, 9:30AM, Open Gym until Noon
Tuesday, December 25th - CLOSED
Wednesday, December 26th - 8:30, 9:30AM; Open Gym until Noon
Monday, December 31st - 5:25, 6:30, 9AM, Noon Classes Only.
Tuesday, January 1st - Open Gym 10AM - Noon

'Twas the night before CrossMas, when all through the box

Not a barbell was moving, no time on the clock;

The weights were all stacked by white board with care,

In hopes that a PR would soon ring the air;

The athletes were stretching all snug in their bands;

While visions of push-jerks danced went up in their hands;

And Coach Jenna in her 'LuLu's, and Mat in (man) tights,

Had just written the WOD for a cold December night,

When out in the parking lot there arose such a clatter,

They sprang from the gym to see what was the matter.

When what to their wondering eyes did bemuse,

But a CrossFit Competitor with eight power moves,

Such a paleo presence; so lively and fast,

They knew in a moment she must be Coach Cass(i).

She spoke not a word, but went straight to her work,

And electrified the gym with her first clean-and-jerk,

More rapid than eagles she completed her rounds

While the crowed whistled, shouted, and wrote her reps down

"Now, Burpee! now Squat! now Snatch and a KIP!

On, Shoulder-Press! on, Toes-to-bar! on, Kettlebell and Ring Dip!

-Written by Jeff Sullivan

"12 Days of CrossMas"
For TIme
1 Handstand Push Up
2 Muscle Ups
3 Power Snatches (135/95)
4 Pistols
5 Ring Dips
6 Toes to Bar
7 Wall Balls (30/20)
8 Burpees
9 Kettlebell Swings (70/53)
10 Box Jumps (24"/20")
11 Medicine Ball Slams (30/20)
12 Turkish Get Ups (70/53)

Coaches Note: Complete this workout like the song is sung,
1 Handstand Push Up
2 Muscle Ups, 1 HSPU
3 Snatches, 2 MU, 1 HSPU
4 Pistols, 3, 2, 1....