Holiday Week Schedule

Please note our Holiday Week class schedule for the period between December 23rd through January 2nd:

Saturday, December 23rd:

Normal Saturday Class Schedule (Annual "AR's 12 Days of CrossFit" Holiday WOD)

Sunday, December 24th & Monday, December 25th (Christmas Eve & Christmas Day):

Gym Closed

Tuesday, December 26th through Friday December, 29th:

CrossFit classes at 7am, 12pm, 4pm, 5pm

Saturday, December 30th:

Normal Saturday Class Schedule (Annual "The Chief" Holiday WOD)

Sunday, December 31st & Monday, January 1st (New Year's Eve & New Year's Day):

Gym Closed

Tuesday, January 2nd:

Normal Class Schedule Resumes

Please let us know if you have any questions.  Happy Holidays, all!

WOD For 12-22-17:

With a Partner (Or Two Partners) On a Running Clock...

A) From 0:00 - 10:00

Deadlift (Cycle 1, Week 4 "Deload Week"):

Using 90% of your top lift from 11-25-17 or 02-02-17 as your "base" weight...

40% x 5 

50% x 5

60% x 5 

Yup, that's it.  It's light.  Really light, in fact.  That's what a "deload week" means... enjoy it before the weights go up next week for Cycle 2.

B) From 10:00 - 37:00

For Load and Total Calories:

10-8-6-4-2

Bench Press, "climbing"

*Follow each bench press set with 1 Minute MAX Row Calories (for a total of five 1-min row sets).

*Rest as needed between sets (but keep your eyes on the clock lest you run out of time to complete the five full sets).

*Record bench press loading used and calories rowed.