Announcements

— Ladies, check your email for a fun Secret Santa invite from Coach Amanda!
— Adopt-a-Family is here! Check the front table for more info.

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Gymnastics

Ring Dips (15min to work on Ring rows or progressions)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP of:

7 HSPU

7 T2B

14 Weighted Russian Twists 25/15 plate

ROMWOD