Main – CrossFit Group WOD

We only have a few days left to buy your Christmas Dinner tix. There are 3 ways to get them:

1./ The old Zen link:
2./ Pay a coach at the gym
3./ We’re using Shopify to setup all of our events, clothing and more. You can find the Christmas Dinner here:

WarmUp for Cindy (No Measure)

Row 250 meters

Then: complete the following as many times in 10 Minutes (slow pace folks)

5 Burpee pull-ups

5 Medicine ball push-up

5 Wall squats

10 Ring rows

10 Headstand to push-up

10 Fire hydrant circles (each side)

10 Ring out the towel (each side)

10 Band dislocations

30 seconds Hollow body hold on bar

10 Jumping pull-ups

10 Negative push-ups

Hip & Shoulder Mobility (No Measure)

10 Minutes Coach-Led Mobility

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Ring Rows for PullUps

Box Pushups for pullups

Check yourself at 10 & 15 minute marks. Feeling good? Proceed. Had enough? Go cooldown on the rower or airdyne.