Thursday

Announcements

Holiday 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 Wall facing PVC pipe OH squat

20-30 second FLR hold

Back Squat (1×6@65, 1×6@75, 2×6@80)

Front Squat (1×5@60, 1×5@65, 2×5@70)

Metcon (AMRAP – Rounds and Reps)

Amrap 15 min of:

3 rope climbs

6 clapping push-ups

9 calories on bike or rower