Christmas Season Update!

By now you should have all received an update about our hours across the Christmas season into the new year, but for those of you that may have missed it here it is again!

While we know some of you are going to be away for the holiday period, we wanted to make sure that those of you that are still here with us know what the holiday schedule looks like! We will have a couple of days where the gym is closed, and then others where we will be running a reduced schedule.

In summary:

  • MetCon Classes will be cancelled between Dec. 24th and Jan 2nd.
  • Olympic Lifting and Yoga will remain as scheduled
  • Christmas Eve and New Year’s Eve will be half day reduced schedules
  • The gym will be closed for Christmas Day, Boxing Day, and New Years Day.
  • Open Gym is cancelled for reduced schedule days

Also for parents of CrossFit Kids or CrossFit Teens attendees, the classes will be running as follows:

CrossFit Kids – Sundays until the Dec. 16th resuming again on Jan. 6th
CrossFit Teens – Saturdays until Dec. 22nd resuming againJan. 5th

Any additional questions or concerns, don’t hesitate to ask one of us in classes in the coming weeks or shoot us an email.
Happy Holidays!


A) Back Squat 3 x 12, climbing
*2 min rest between sets

A) For Time!
100 DU
80 Air squats
60 Shoulder to overhead 40/30kg
40 Pull Ups
20 Burpee


A) 8 Minute EMOM
3 TNG Power Snatch, climbing to AHAP

B) 5 Rounds of:
400m run
7 Snatch 60/40kg


16min. EMOM: “Arms”
Min. 1)
12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Bicep Curls

Rest 3min.

16min. EMOM: “Legs”
Min. 5)
12/9 Cal Assault Bike
Min. 6) Max DB Front Squats
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Lunges (held at your side)


A) Build to 80% Cluster,
then do 10 reps at that load for time.

B) Alternating EMOM for 20 Minutes:
1) 18/14 Cal Row
2) 1 Round Of Cindy (5 pull ups, 10 push ups, 15 air squats)


A) Bench Press 3 x 12,climbing
*2 min rest between sets

B) 8 Sprint Sets:
12/10 Cal Row
8 KBS 24/16kg
6 Burpee to 6″
*:90 rest


EMOM x 5min.
10/7 Cal Assault Bike

EMOM x 5min.
10 DB Deadlifts 32/24kg

EMOM x 5min.
10 Box Jumps 24/20″

EMOM x 5min.
10/7 Cal Assault Bike

EMOM x 5min.
10 DB Deadlifts 32/24kg

EMOM x 5min.
10 Box Jumps 24/20″


A) Deadlift
3 x 12, climbing, 2 min rest

B) 4 x
3 Min AMRAP:

100m run
15 T2B
20 Box Jumps 24/20
AMRAP Thruster 60/40kg
*:90 rest between sets, score = thrusters

C) 3 min accumulation weighted plank on hands


Operation 22 Event Workout:

22min. AMRAP:
22 Cal Row
22 KB Swings 24/16kg
22 H.R. Push-Ups
22 Air Squats
22 DB Ground To Overhead 20/16kg
22 Sit-Ups
22 Pull-Ups