Announcements
Dec 24th-Holiday Hours: Open Gym 8-9:30am
Dec 25th-Closed
Dec 26th-Open Gym 8:30-10am
Dec. 28th. Painstorm “12 Days of Barbell” 9:30am. All members welcome. (
Dec 31st-Open Gym-8:30-10am
Jan 1st-HAPPY NEW YEAR-Gym Closed
Mallard Crossfit – CrossFit
Workout
Confetti and Fireworks (7 Rounds for reps)
FREEDOM (RX):
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (95/65)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (135/95)
3:00 Max DIstance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (185/125)
3:00 Max Distance Run or 50ft Shuttle Runs
(Score is Reps per Interval)
INDEPENDENCE:
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (75/55)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (115/85)
3:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (155/105)
3:00 Max Distance Run or 50ft Shuttle Runs
LIBERTY:
2:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Dumbbell Power Cleans (light)
2:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Dumbbell Power Cleans (light-moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Dumbbell Power Cleans (moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Toe Touch Stretch
*:30 rest between each set.
Toe Touch Stretch
