“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Deadlift (5-5-5-5)


Strict Press (5-5-5-5)

55-65-75-85%. Superset with deadlifts. Pause & breathe at the top on the last sets/reps, squeeze abs and glutes to drive force into the bar.

7 Minute Burner (Time)

7 Minute AMRAP:

Row 200 Meters

5 Over the Rower Burpees

RX+ = Finish each round with 3 bar muscle ups
For larger classes, stagger start by 3 minutes. Go to any open rower. Row up from current meters (Ex: Rower is at 639, row to 839). Practice transitions and rower starts before beginning.