Friday - 12/23/16

Happy Holidays from CrossFit Strongtown! One last reminder that we are running a modified schedule for the Holiday weekend. You can either follow the cliff notes below or check the Schedule section of the blog for updates.

Holiday weekend schedule

  • FRIDAY - Regular Schedule
  • SATURDAY - 6:00am, 8:00am & 9:30am
  • SUNDAY - Closed
  • MONDAY - 6:00am, 8:00am, 9:30am, 12:00pm Classes....10:30-12:00 Open Gym

WORKOUT OF THE DAY

Sumo Deadlift

  • 3-3-3-3

4 Minute AMRAP x 2

  • 30 Double Unders
  • 250m Row
  • 20 Air Squats

TWELVE DAYS OF CROSSFIT STRONGTOWN (THIS SATURDAY)

  • Day 1 - Clean & Jerk (full squat)
  • Day 2 - Barbell Lunges
  • Day 3 - Hang Squat Cleans
  • Day 4 - Lateral Bar Burpees
  • Day 5 - Chest to Bar Pull-ups
  • Day 6 - Box Jumps (24/20")
  • Day 7 - Kettlebell Swings (24/16kg)
  • Day 8 - Wall Ball (20/14 lbs)
  • Day 9 - Deadlifts
  • Day 10 - Toes to Bar
  • Day 11 - Push-ups
  • Day 12 - Power Cleans or Ounces of Beer
    • Rx1 = 115/75 lbs
    • Rx2 = 135/95 lbs
    • Rx3 = 155/105 lbs
    • Rx$ = Power Cleans + Ounces
 Welcome Jen to Strongtown!

Welcome Jen to Strongtown!

 It's not his first official welcome, but welcome Nick to Strongtown!

It's not his first official welcome, but welcome Nick to Strongtown!

 The 9:30 class lunging through their ladder

The 9:30 class lunging through their ladder

 The Maeve keeping her eye on the dumbbell.

The Maeve keeping her eye on the dumbbell.

 12/22/16

12/22/16