WORKOUT of the DAY
- 1. Block (lanuch) Clean Pull + High Pull + HPC: 10x 1+1+1
- 2. Rack Power Shrugs: 4x6
- 2a. Jammer Row: 4x5
- 3. DB Row: 3x4/side (t: 1-2-3)
- 3a. DB Speed Row: 3x6/side
30 minute Ladder
- 1,2,3,4….Strict Pull-ups (Fat Bar)
- 2,4,6,8….Swings Rx 108/70
- 3,6,9,12…..Calorie Sprint Assault Bike
- (30 second rest between exercise)
5 Rounds for Time
- 400m Run
- 30 Box Jumps Rx 24"/20"
- 30 Wall Balls Rx 20/14
10 minutes for Quality
2, 4, 6, 8…..
- Alternating V-ups
- Alternating V-tucks
- Flutter kicks
- Mountain Climbers
CSC Christmas Party
Join us for our annual CSC CrossFit Christmas party! Sunday, December 16th from 3-5pm at Westgate Lanes.
Bring the family and come hang out and/or join us for some tacky sweater, bowling fun!
Our CSC group rate is $10 per person for up to 2 hours of bowling and show rental included.
Snacks and food will be provided.
Come and go as you like. We can’t wait to celebrate the holiday season with you and your family.
posted on 11/19/2018