December 22, 2014 

PRE-ORDER YOUR AMERICAN APPAREL CFLR ATHLETE HOODIE ($50) AND RECEIVE IT BEFORE NEW YEARS. SIZING IS UNISEX.

http://crossfitlittlerock.com/pro-shop/cflr-athlete-hoodie-pre-order

CHRISTMAS HOLIDAY HOURS:

Christmas Eve - Classes 5:30AM, 8AM, Noon. Open Gym 630AM -1PM

Christmas - CLOSED

December 26th - Classes Noon, 4PM, 5PM, 6PM, 7PM


Skill/Strength:

20 Minutes of Gymnastics Work (i.e. HSPU, Handstand Walk, Pull-ups, Muscle Ups, etc)

MetCon:

Choose ONE and COMPLETE

Fran - 21-15-9 Thrusters & Pull-ups (95/65)

Elizabeth - 21-15-9 Cleans & Ring Dips(135/95)

Grace - 30 Clean & Jerks for Time (135/95)

Isabel - 30 Snatches for Time (135/95)

REST 5 - 10 Minutes

Choose ONE and COMPLETE

Fran - 21-15-9 Thrusters & Pull-ups (95/65)

Elizabeth - 21-15-9 Cleans & Ring Dips(135/95)

Grace - 30 Clean & Jerks for Time (135/95)

Isabel - 30 Snatches for Time (135/95)

 

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