Friday
Happy 4 year crag anniversary to coach Loogey
Every Thursday  all day going forward is bring a friend day!Holiday Schedule
12/24- 2 classes 7 am and 8:30 am – Followed by Holiday brunch and optional yankee swap
12/25 closed
12/26- open gym 12-3pm
12/27- normal
12/31- 6:30, 9, and 4:30
1/1 closed

Bench Press ((3×4)(3×3))
2 different weights

A.
Ring pull variation
4-8 reps
– ring row
– strict ring pull up
– weighted strict ring pull up
***make as challenging as possible

Metcon (AMRAP – Rounds and Reps)
12 min Amrap
14/10 bike or row
7 SA shoulder to overhead each side
14 DB goblet squat

Physique
Metcon
3 x
8-12 lat pull down
8-12 barbell bentover row

Categories: W.O.D.