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Friday, December 22, 2017

21
Dec

Friday, December 22, 2017

VOD

68 “Praise be to the Lord, the God of Israel, because he has come to his people and redeemed them. Luke 1:68

Please note the change to classes today
5:00-6:30am
9:00-10:30am
Noon-1:30pm
3:30-5:00pm
5:00-6:30
6:30-8:00pm
WOD
12 DAYS OF CROSSFIT
For Time:
1 Rope Climb
2 Power Cleans (95/135lbs) (135/225)
3 Kettlebell Swings (35/55lbs) (55/70)
4 Pull-Ups or Muscle Ups
5 Wallball Shots (14/20lbs) (20/30)
6 Sit-Ups or GHD Sit-ups
7 Push-Ups or Burpees
8 Box Jumps (20″/24″) (30″/36″)
9 Ring Dips
10 Ball Slams (14./20lbs) or Deadlifts (135/225)
11 Handstand Push-Ups
12oz Beer or Carbonated Beverage of Choice
-This is just like the song, 1,2,1,321,4321,54321….