SIGN UP for Scott Hisaka’s olympic lifting class this Sunday at 10am!!!!! Sign ups at the front desk!
SANTA SMACKDOWN THIS SATURDAY!!!
CF LODI Christmas party NEXT Saturday the 21st at Sara’s house….
3 Rounds not for time:
10 Alternating Dumbbell Rows
5 Bar Muscle ups (sub strict chest to bars or bar MU with band)
10 ALternating Kettlebell Snatch
50 Kettlebell Swings 53#/35#
40 Handstand Push-ups
30 Front Rack Alternating Lunges 135#/95#
40 Box Jumps 30″/24″
50 Wall Balls
CrossFit MELT: (8am and 7pm)
Same as regular WOD!
(Sub Hand Lift Push-ups for HSPU)