12-16-2016

New Website: www.crossfit-yelm.com

Today is Open Gym all day during any class time this means you can make up a strength or a WOD.

Christmas Party at the Carson Cabin across from YMS where the lion is: starts at 6pm goes till 12 am.  Bring a dish to share and your own adult beverages.  Present exchange will be at 7:30pm. 

Warm-up:
5 minutes e double of practice double unders
--then--
Partner up:
Row 15 calories
Handstand hold
Reach 120 calories DONE!


Metcon:
With a partner, Complete as many rounds as possible in 15 minutes of:
7 Burpees
7 Pull-ups
7 Pistols each leg

Cycle thru the exercise, one person working at a time. a does burpees, then B does Pull-ups, then a does Pistols, B does burpees, A does Pull-up...and so on.

Recovery:
5 minutes of mobility and cool down


CrossFit Yelm