Make sure to sign up for or “12 Days of Christmas” WOD on Saturday! We will have 2 classes to accommodate the size! 8:00AM and 9:30AM.
We are capping both classes at 15, but don’t worry if they fill up.we have included the link to RCFBC class times as well, so you can enjoy the WOD there!
Here is the 8AM sign up for SciCoh
https://crossfit-scicoh.triib.com/events/12-days-of-christmas-wod-8am
Here is the 9:30AM sign- up for SciCoh
https://crossfit-scicoh.triib.com/events/12-days-of-christmas-wod-930am
Here is the sign- up for RCFBC
https://clients.mindbodyonline.com/classic/ws?studioid=33173&stype=-136&sView=day&sLoc=0&date=12/23/17
A) Strength
Deadlift
6 x 3 @ 80% of 1RM
B) Metcon
50-35-20
KB Swing (53/35)
Ab Mat Sit-Up
Box Jump (24″/20″)
