Announcements CF TEENS: Monday 12/22 noon Monday 12/29 noon Friday 1/2/15 noonCF KIDS Mon 12/22 1:00pm Mon 12/29 1:00 pm Friday 1/2/15 1:00 pmGYM CLOSED 12/25/14 & 1/1/1512/24 9:00am workout only (12 days of Christmas workout) 12/26 9:00am workout only…

Announcements CF TEENS: Monday 12/22 noon Monday 12/29 noon Friday 1/2/15 noonCF KIDS Mon 12/22 1:00pm Mon 12/29 1:00 pm Friday 1/2/15 1:00 pmGYM CLOSED 12/25/14 & 1/1/1512/24 9:00am workout only (12 days of Christmas workout) 12/26 9:00am workout only…

Announcements CF TEENS: Monday 12/22 noon Monday 12/29 noon Friday 1/2/15 noonCF KIDS Mon 12/22 1:00pm Mon 12/29 1:00 pm Friday 1/2/15 1:00 pmGYM CLOSED 12/25/14 & 1/1/1512/24 9:00am workout only (12 days of Christmas workout) 12/26 9:00am workout only…

Announcements CF TEENS: Monday 12/22 noon Monday 12/29 noon Friday 1/2/15 noonCF KIDS Mon 12/22 1:00pm Mon 12/29 1:00 pm Friday 1/2/15 1:00 pmGYM CLOSED 12/25/14 & 1/1/1512/24 9:00am workout only (12 days of Christmas workout) 12/26 9:00am workout only…

Announcements CF TEENS: Monday 12/22 noon Monday 12/29 noon Friday 1/2/15 noonCF KIDS Mon 12/22 1:00pm Mon 12/29 1:00 pm Friday 1/2/15 1:00 pmGYM CLOSED 12/25/14 & 1/1/1512/24 9:00am workout only (12 days of Christmas workout) 12/26 9:00am workout only…

Acme CrossFit – CrossFit View Public Whiteboard Warm-up 100 double unders 2x 30s hold in bottom of squat (weight back!) 10 walking lunge with twist 10 kb swing (light) 5 strict toes to bar Weightlifting Back Squat (5-5-5) Metcon Metcon…

Acme CrossFit – CrossFit View Public Whiteboard Warm-up 400m run (or row 500m, or 100 double unders) then 3x 5 ring rows 5 MB toss OH (to partner or to wall) 10 inch worm 10 PVC pass-thru 20s seated pike…

Acme CrossFit – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Filthy Fifty (Time) For Time: 50 Box jumps,…

Acme CrossFit – CrossFit View Public Whiteboard Warm-up 100 double unders 2x 10 pvc pass thrus 10 inchworm 20′ duck walk 10 scapular pullups 30s sit in bottom of squat Weightlifting Metcon Shoulder Press (5-5-5 ) Mary (AMRAP – Rounds…

Acme CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 2x 30s/side banded shoulder distraction with external rotation 10 slow wall-facing squats (focus on maintaing lumbar curvature all the way down) 10 PVC passthrus 10 inchworm then, 4×0:20…