Holiday hours:
Nov 24-Thanksgiving: closed
Nov 25-10 and 12 only
Nov 26 and 27th- regular hours

Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

250m row

50 ft Inchworm

50 ft Lunge and twist stretch

50 ft Lateral lunge stretch

50 ft Prisoner squat with pause

PVC pipe shoulder ER stretch 30 sec each

10 PVC pipe OH squat against the rig

20-30 second FLR hold

Back Squat (3 sets of 20 reps at 30%1rm)

Metcon (AMRAP – Reps)

Against a 10 minute running clock,

Run 800m

Then, with the remaining time, complete amrap of:

40 Double Unders (2x)

30 Wall Ball (20/14)

20 Pushups