Holiday Schedule December 25th – Closed December 26th – 9:15 am WOD December 27 – 30th – we will have a normal schedule. December 31st – There will be no 7 pm class January 1st – Open Gym from 9 am to noon CrossFit Pre-Party: 1 RM Split jerk Party:
CrossFit Pre-Party: Split jerk 1-1-1-1-1 Party: Clean & Jerk 15-12-9 *Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. *Score time and load.
Please take note that there are changes to the schedule for December. ALL 7 pm classes have been removed from the schedule and noon classes on Tuesdays and Thursdays have been removed. Thanks! The YSCF Team. CrossFit Pre-Party: 1 Power Snatch + 1 OHS + 1 Sq Snatch – 5 sets; 2 se
Happy Hour Individual warm-up as desired for first 3-5 min of class Group warm-up starts 5 min into class Pre-Party “Fran” (8 minute time cap) 21-15-9: Thrusters (L1- 65/45) (L2- 95/65) Pull-ups As soon as you finish Fran, jump on a bike or rower and go at an easy pace for ~5 minutes
Happy Hour Run/Row/Bike/Jump 2-5 min Individual skill/mobility from Happy Hour board Group warm-up Pre-Party EMOM for 10 min: 1 push press 1 push jerk 1 split jerk *Start at 65% of 1rm jerk, add weight as desired each round Party 5 Rounds for Time: 30 Double-unders 10 Shoulder-to-Over