Announcements

Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm)

Donation boxes are out! Please bring any winter clothes, new toys, and/or journals to one of our 3 causes this season and bless those who would otherwise be without this Christmas season. Thank you!

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Weightlifting

32X1 Tempo Back squats

6 sets of 3 reps, Perform 1 set every 2 minutes

Tempo Back Squat (Ignore listed tempo)

Back squat with a 5 second descent and 3 second pause in the bottom.

Metcon

Metcon (Time)

5 Rounds:

20 Air squats

15 Sit-ups

10 Push-ups