Bring A Friend Day!
Sat Dec 2nd 7am and 9am classes!
Friday 24th NO CLASSES!
Open gym from 9-1

CrossFit Crag – CrossFit


Turkey Day (Time)


for time, with a partner:

Run 200m (together)

100 Double-Unders/300 singles

Run 200m

100 Sit-ups

Run 200m

100 Pull-ups

Run 200m

100 Wall-Balls 20/14

Run 200m

100 Burpees

Run 200m

100 KB Swings 55/35

Run 200m

100 second plank hold

Run 200m

100 K2E

45 minute cap!!!!
** Reps May Be Broken Up Any Way **

** All Runs Must Be Completed Together **

** Plank Hold Must Be Done Together **


The Beer Mile (Time)

4 Rounds:

Chug 1 12oz. Beer

400m Run
** Beer Is Athletes Choice **

** Beer Must Be Completely Empty Before Starting Run **

** Throwing Up Will Result In Immediate Disqualification **

** Scaling Option Is 10oz. Of Chocolate Milk **

Categories: W.O.D.