Sunday, December 21

“Christmas it seems to me is a necessary festival; we require a season when we can regret all the flaws in our human relationships: it is the feast of failure, sad but consoling.”

― Graham Greene, Travels with My Aunt

Announcements:

• We’ll be closed on Christmas Day.

• If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!

Warm-Up

3 Sets

30sec Banded Glute Bridge March

-rest 30sec-

30sec Banded Psoas March

-rest 30sec

15sec Cossack Squat Isometric Hold Bottom R

15sec Cossack Squat Isometric Hold Bottom L

-rest as needed-

Accessory

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest

45sec x 4 sets

A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;

rest 45sec x 4 sets

B1) GHD Hip Extension: 3021; 8-10reps; rest

45sec x 4 sets (sub barbell good mornings here if needed)

B2) Goblet Cossack Squat: 30X0; 16-20reps

alternating legs; rest 45sec x 4 sets

WOD

C) Every 2mins x 6 Sets:

1st - 12/10 Cal Assault Bike + DB Burpee Box

Step Over 20/16" 50/35lbs

2nd - 4 DB Deadlifts + 4 DB Power Cleans + 4

DB Thruster 50/35lbs + 40 Double Unders

*The aim for each of these 2min sets is to be

done around the 60-75sec mark for each. If

you are starting to slow down considerably

then cut the reps back