Saturday, December 2nd

Christmas Party Tonight!

How to Talk to Our Children About Body Diversity -Girls Gone Strong

The Burgener Warm-Up -CrossFit (video)

A) 4 sets of:
Romanian Deadlift x 8 reps
rest 45 seconds 
Side Plank x 30-45 seconds each side
rest 45 seconds 
Dumbell External Rotation x 8-10 reps each arm
rest 45 seconds 

B) Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
10/7 Calorie Schwinn Bike
7 Burpees

A) Build to a heavy Snatch 

B) Build to a heavy Clean and Jerk

C) 12 minute AMRAP
25 pull-ups

50-calorie row
100 overhead squats 45
50 box jumps 24/20
25 pull-ups

Pick just one, two or do all three!

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531