Welcome to the first week of our updated schedule! New 8:30am class begins this week, and our Saturday 9:00am class kicks off January 13th.
Weekly Workouts
**Monday** — Partner workout for time: 800m run together, then alternate every 15 reps/cal: 30/60/90 calorie row, 30/60/90 DB snatch alternating (50/35).
**Tuesday** — Every 2:30 for 3 rounds: 5 front squats + 5 weighted chin-ups (75% effort). Then EMOM 10: 10 DB suitcase lunges + 10 push-ups.
**Wednesday** — EMOM 5: 3 power snatches (touch-and-go). Then "Crossover Annie": 50-40-30-20-10 single-under crossovers and sit-ups.
**Thursday** — 4 × AMRAP 4 (4 min work/4 min rest): 2 rope climbs, 6 box jump-overs (24/20), 12/9 bike calories.
**Friday** — Every 2:30 for 5 rounds: 5 deadlifts + 5 strict handstand push-ups (75% effort). Then 3 rounds: 30 Russian KB swings, 30 alternating V-ups.
**Saturday** — Special partner/team workout celebrating the CrossFit Kids program one-year anniversary! AMRAP 20: 20 burpees, 20 plate ground-to-overhead, 20 box jumps/step-ups, 20 synchro sit-ups.
