Announcements
12/24 – normal classes, wear your holiday colors!
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
A: Metcon (Time)
12 days of Christmas
To be done like the song….Day 1, then day 2 and day 1, day 3,2,1….etc
1- squat clean 80% max
2 – MU / bar / C2B x 4
3 -HSPU
4 – Burpee over bar
5 – Box jumps 30/24
6- DB bench press – tough
7- Wallball – 25/20
8- TTB
9- Jumping squats
10 – KB swings 70/53
11- Strict pull ups
12- Cal AB