Announcements

HOLLIDAY GYM PARTY:

Christmas Party!!

Friday December 6th at 6:30 pm at the gym!

Wear an ugly sweater if you have one!!

We will supply the meat for the event but we will need you to supply sides and dessert!

BYOB

We will have games to play as well. Some Christmas themed, some good old traditional games, and probably some that are just random and never been heard of before.

CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Bike Erg or Air Bike

5 Plate Deadlifts

5 Plate Ground to Overhead

3 Inchworms

Metcon (Time)

Teams of 2

Buy in: 4,000m Bike erg (split) (or 120/100 cal Air Bike)

-into-

30-20-10

Synchro Plate ground to overhead

Synchro Up Down to plate

Mobility

2:00 Bike

Mobility: 1:00 Each

Couch Stretch

Pigeon Pose

Wall Sit V-Stretch