DEC 17-21

CFCM programming is now app based.
Download “SugarWOD” to your smartphone. Subscription is free, during set up select CrossFit Camp Mabry as your box.

CF classes will be cancelled 24 & 25 December. Classes will resume 26-28 Dec.

All of you fantastic athletes have a very Merry Christmas!!!!

Monday 17 Dec

Belly Flop

21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

Tuesday 18 Dec

Dopamine

5 Rounds, On the 5:00:
30/21 Calorie Row
30 Shuttle Sprints (10 Meters)

Wednesday 19 Dec

Overhead Squat

Build to Heavy Set of 5

Dead Arm

AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Thursday 20 Dec

Spin Cycle

AMRAP 18:
3 Rope Climbs
20/14 Calorie Row
60 Double Unders

Friday 21 Dec

Powerpuff

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar


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