pic courtesy of CrossFit DFW

MERRY CHRISTMAS!!!  From all of us at Joint Strike CrossFit to all you amazing athletes, have a Merry Christmas!!!

There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here.  If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan.  Be ready for some fun in the New Year!

Warm Up:

“Agile 8”

Video courtesy of Train Heroic

WOD:

Gym will be closed.  At home – do Tabata (20 sec work, 10 sec rest) – 8 rounds of:

Pull Ups

Push Ups

Sit Ups

Air Squats

Do all 8 rounds of pull ups before going on to pushups, same before you go to sit ups, and same before you go to Air Squats

Scaling Options:

Pull ups –> Buddha pull ups

Push Ups –> on bench

Sit Ups -> Crunches

Cool Down:

Enjoy time with family and friends