Wednesday December 6, 2017 by Dawn Marie | December 5, 2017 | WOD | 0 comments

Holidays at CrossFit 508

 

Saturday December 9th - The 3rd Annual  Ho-Ho-HO-Dwon for Heroes!

-  Fundraiser and In-House Team Throwdown

-   Time: 9am - Noon (Fun all inclusive Team WODs)

-   How to Sign Up:  On the “Saturday” White Board

  • Who can Sign Up:  EVERYBODY (We don't care what skills you got!)
  • A Suggested $20 Donation.  You do not need to do the Ho-Down to Donate.
  • A Cash Box is below the Sign Up for all those who would like to donated

 

  • The last couple years we raised over $1,000 for Families at The Fisher House in Boston.   The Fisher House helps support wounded veterans and their families.  Let's all pull  together and let these families know that we care about the sacrifices they have given to our country.

 

Sunday December 17th - CrossFit 508’s Christmas Brunch

  • Time: Noon - 3pm
  • Who is Invited: YOU, Your whole family, Your friends or any other fun person
  • What to bring: BYOB and Pot luck
  • What also to Bring: Yankee Swap Gift
    • 2 Yankee Swaps….1 for the Bridge Kids and Younger
    • 1 for the Adults
    • $15 max
    • Bring Gift Wrapped 

 

Holiday Schedule:

Saturday December 23rd: 12 Days of Christmas WOD

Sunday December 24th: Open Gym 8am -10am

Monday December 25th: Closed

Tuesday December 26th: 7am, 9am & 5PM

 

Strength 1:

Back Squats

2 Rounds:

Max Reps in :15 seconds @ 185/135 (55% of Back Squat)

Rest :45s

Max Reps in :30 seconds @ 225/155 (65% of Back Squat)

Rest 1:30

Max Reps in :45 seconds @ 275/185  (75% of Back Squat)

Rest 3:00 between rounds.

(Second Round Starts at the 7 minute Mark)

 

Skill / Strength 2:

Big Balls and Bar Muscle Ups

EMOM 18

Minute 1: 10-15 Heavy Wall Balls

Minute 2: Bar Muscle Ups

Minute 3: Rest

 

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