Holiday Specials & Reebok Shopping Invite!

Dec 6th, 2017

Category: CrossFit

Holiday Specials & Reebok Shopping Invite!

Tony

Give the Gift of CrossFit – 2017 Holiday Specials!
If you or someone you know has been interested in giving CrossFit a try, now is the time! Our 2017 Holiday specials are available now through January 1st and are the perfect way to get a head start on your 2018 resolutions. Sign yourself up, or give the gift of CrossFit to someone you care about.

Biggest Savings! 3-Month Holiday Special
3-Months, 3 Classes per Week — $447 (Save $150)

Discounted 1-Month Memberships
2x/week – $129 (Save $20)
3x/week – $159 (Save $40)
Unlimited – $189 (Save $50)

*Offer valid for sign up through January 1st. Membership begins the day of sign up. Offer valid for new members only, or alumni inactive for 90+ days. Cannot be combined with any other discounts or promotions. No refunds for early cancellation.*

Click HERE for full details and to sign up!

 

 

 

Reebok Shopping Opportunity!
Are you in need of some fresh work out gear or looking for a place to do your holiday shopping?! CFS has been invited to attend a private shopping event at The Reebok Outlet in Assembly Row! You’ll receive a 50% discount store-wide! The event takes place Saturday, December 9th from 7-10AM! Swing by show this flyer and stock up on some of the latest Reebok gear!

 

 

 

 

Warm-up
:45 Work/:15 Rest
1. Lateral Up & Overs
2. Jump Rope
3. Kettlebell Swings
4. Wallballs
5. Burpees

Mobility
Full Body Roll
(triceps, upper back, quads, calves)

WOD
“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2- Dirty 30
Level 1- Terrible 20

Coaches Tip – don’t be that guy/gal and drop an empty barbell unless of course you want to watch your coaches cringe and would like to do an additional 50 burpees.

Extra Work
EMOM15
Minute 1- Max defecit strict followed by kipping, cannot come off the wall
Minute 2- Max Double Unders with the heavy Rope
Minute 3- Rest

DISCUSSION 5 Comments

  1. Chad Kucera 12/07/2017 at 5:05 pm

    23:29 Rx (got crushed on the burpees)

  2. Thomas C Patterson Jr 12/07/2017 at 2:35 pm

    26:24 Rx PR

  3. Trevor 12/07/2017 at 2:22 pm

    19:05 Rx w/ back extensions.

  4. Crowley 12/07/2017 at 2:12 pm

    21:54 rx

  5. Joel Carpenter 12/07/2017 at 1:41 pm

    12/6/17: 27:50 – 24 inch box/1 pood Russians/14# to 10 feet/100 singles
    12/3/15: 28:47 – 20 inch box/1 Pood Russians/20# ball to 9 feet/100 singes
    12/4/13: 29:47 – 20 inch box/knees to chest/.75 KB/10# ball/100 singles.