CrossFit Brevard Holiday Party!!!

All are invited to our holiday take over of Ecusta Brewing on Main St. at 6:00pm this Thursday, December 15!  This is a pot luck style gathering.  Make sure any goodies you bring to share are finger foods since plates and utensils will not be provided.  Out of respect to our hosts, please do not bring any outside beverages.  We hope to see you all there!



10 min T2B workshop and practice
10 min Kipping Pull Up workshop and practice

STRENGTH  (10 mins)
4x 10 sec Front Rack Hold (150-200% of Max Front Squat)
 - From Rack
 - No Squat, just hold

4 min Max Reps Squat Clean (135/95)



10 min Split Jerk Workshop
Split Jerk 1-1-1-1

1mile Run
24x Pull Ups
24x R-KBS (2/1.5)
24x Ring Dips
12x Pull Ups
12x R-KBS (2/1.5)
12x Ring Dips

Sarah H (a regular at the 6am class) is graduating from Brevard College and moving back to South Africa this week!  We'll miss you, Sarah!  There will be a special WOD to send her on her way!

25 min AMRAP

10x Burpee
10x Box Jumps (24/20)
1x Rope Climb
10x DL (105/75)
10x Cleans (105/75)
1x Rope Climb
10x Up Chucks (60/40)
10x Dips (Ring Dips)
1x Rope Climb
10x Dive Bomb Pushups
10x Superman
1x Rope Climb

Post Rounds and Reps