I can’t believe this year is coming to a close. It has been a full year with two Opens, and two local competitions. Next year will have only one Open, and at least one local competition that is scheduled already for April 18 at BootHeel CrossFit in Sikeston. This will be a “Festivus for the rest of us” Competition. The wods have already been posted. Check them out and let’s join in on this fun time. https://festivusgames.com/info/63984/?thankyou=volunteer This will be an individual competition but we want to have a bunch of friends go to share the fun.

Our class schedule this week will be the same as last week. Monday, Thursday and Friday are regular hours. Tuesday, morning classes only and Wednesday the gym will be closed.

MONDAY 12-30-19
3 Rounds for time:
25 Overhead Squats (75,55)
15 Chest-2-Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24,20)

TUESDAY 12-31-19
AM Classes Only
30 Rounds for time:
5 Wall Balls (20,14)
3 Handstand Push-ups
1 Power Clean (225,155)


Curtis P Complex
(Power Clean, R Lunge, L Lunge, Push Press)
AMRAP in 7:00
3 Curtis P's (95,65)
20 Double Unders

FRIDAY 1-3-20
Every 5 MOM x 5
15/12 Calorie Row
100' then 50' Shuttle Run
15/12 Calorie Bike

Open Gym from 8-10 am

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