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Sunday, December 17, 2023

The Alcott

Holiday Gym Hours:
Christmas Eve – 8am-Noon East gym only. Traditional 12 Days of CrossFitmas workout with rolling schedule. Show up whenever you’d like to get started. West gym closed.
Christmas Day – Both gyms closed
New Year’s Eve – Regular Sunday class schedule
New Year’s Day – East gym open 8am-Noon for any Open Gym activities. West gym closed.

Metcon:
4 Rounds
15 Front Squats 115/85lbs
40ft Handstand Walk
-Choose a weight you can do unbroken
-Scale HS walk to 4 Shuttle Runs (25ft down and back=1)

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Autumn Jarvis
7:27 80# FS, 4 HS walks to wall
9
0
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Krystal Lowney
10:22
Rx weight, 4 wall walks
8
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LAURIE MARTINEZ
BS vs FS @ 65#, box PU (15 ea) vs HSWalk
2
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Megan Johnson
12:41
65/75/85/85# FS // 4 wall walks/rd since I can’t HS walk
9
1
Same! Shuttles seemed too easy, wall walks were tough🥴
Krystal Lowney
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Mel Sanders
EMOM Sun & yoga
EMOM12 6 strict pu (thick g) 5L/R Romanian DL #35 kb 20 pike toe touch 12 kb swing -add 2 kb ea rd EMOM12 6-9 pu (g) 14 curtsey lung :40 plank 12 goblet squat -add 2 squat ea rd
6
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Mel's Husband
*
30 min bike. 430 yoga
8
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Pauly VanderKelen
DL: 10@155, 9@225, 8@275, 7@315, 6@345, 5@365, singles @ 385 and 405#.
4x12 Shrugs @ 225# / 3x10 Overhead Tricep Extension with a 100# barbell alternating with 4x15 Lying Leg Circles with an empty Tri-Flexor on each foot and 3x11 Incline Arm Curl with 35# dumbbells / 3x11 Tricep Pushdown @ 75# alternating with 3x11 Preacher Curls with 35# dumbbells / 2x10 Hammer Curl with 35# dumbbells.
1
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Sylvia Christensen
10 mile run
5
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Theresa Rosenquist
HomeWOD & Yoga☮️💟🎸🛼
0
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