Monday
Happy 4 year Crag anniversary to Gary and Bridget Ross
Happy Belated Birthday to Charles!
Every Thursday  all day going forward is bring a friend day!Holiday Schedule
12/31- 5:15, 6:30, 9, and 4:30
1/1 closedHoliday and New years Party January 10th at the American Legion 7-11pm
family and friends are welcome

1 fish 2 fish – Red fish Blue Fish (Time)
All Weighted movements follow a 10 down to 1 rep sheme

unweighted movements reps never change

10 Burpees
10 Trap Bar Deadlifts
12/9 cal Bike
10 Front Squats from ground
12/9 cal row
10 Bench Press or Shoulder Press

10 Burpees
9 Trap Bar Deadlifts
12/9 bike
9 front squats
12/9 row
9 bench or shoulder press

Categories: W.O.D.